Routine A Week 1 - Chest & Arms

6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Bench
(warms) 12 x 90, 11 x 120, 10 x 120
5 x 160
4 x 160
4 x 155

Slight Incline DB Press
(warms) 10 x 50
7 x 65
8 x 60
7 x 60

Incline DB Fly
(warms) 10 x 25
11 x 32.5
10 x 32.5

Bi's & Tri's
Cable Curl
(warms) 12 x 50, 10 x 70
10 x 100
8 x 110

Rope Press Downs
(warms) 11 x 50, 10 x 60
9 x 80
7 x 80

Super Sets
Hammer Curls 12 x 25
Dips 15 x body weight
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Hammer Curls 12 x 30
Dips 12 x body weight
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Hammer Curls 9 x 32.5
Dips 11 x body weight

5 minutes cool down
10 minutes stretching

Tonight - 1/2 hour or so of posing

Tomorrow - Off

Routine A Week 1 - Legs

6:00 AM

5 minutes warm-up
5 minutes stretching

Leg Ext
(warms) 10 x 160
10 x 180
10 x 180
10 x 190

Squats -A2G
(warms x 3) 10 x 90
4 x 180
4 x 180
3 x 200
3 x 200

Leg Curl
(warms x 2) 10 x 140
Drop Sets
6 x 180 - 6 x 150
5 x 180 - 5 x 150

Bar Lunge
(warms) 10 x 40
10 x 50
10 x 45

Donkey Calf Raise (long wait for standing machine - BASTARDS!)
(warms x 2) 12 x 400
15 x 425
12 x 400
15 x 360

5 minutes cool down
10 minutes stretching

HIIT

Stationary Bike
5 minutes warm-up
15 minutes (45/15 second intervals)
HR 140-150
10 minutes cool down
10 minutes stretching

Weight & Waist Measurements

160 lbs
31.5" waist - I'm retaining water ;)