Seated DB Curls
warms x 2, DS:6 x 45-6 x 35, DS:6 x 50-6 x 35
Cable Curls
warms x 2, 10 x 140, 8 x 140
One Arm Preacher
12 x 30, 12 x 30, 12 x 30
Tri Pressdowns
warms x 2, 8 x 190, 8 x 190, 8 x 200
Dbl DB Kickback
12 x 30, 12 x 30
Sing Pressdown
12 x 60, 12 x 60
SSC 30 Minutes
Tuesday, November 29, 2011
Wednesday, November 23, 2011
Routine C - Rotation 2 - Quads, Abs & Cardio
Leg Extensions (strive)
warms x 1, 10 x 12, 10 x 14, 10 x 15
Front Squats
warms x 3, 4 x 185, 5 x 185, 3 x 190
Sumo Squats
warms x 1, 8 x 205, 8 x 225, 8 x 230
Bar Lunge
12 x 95, 12 x 95, 10 x 100
Ab Coaster
warms x 1, 15 x 10, 12 x 10, 11 x 10
SSC 20 Minutes
warms x 1, 10 x 12, 10 x 14, 10 x 15
Front Squats
warms x 3, 4 x 185, 5 x 185, 3 x 190
Sumo Squats
warms x 1, 8 x 205, 8 x 225, 8 x 230
Bar Lunge
12 x 95, 12 x 95, 10 x 100
Ab Coaster
warms x 1, 15 x 10, 12 x 10, 11 x 10
SSC 20 Minutes
Tuesday, November 22, 2011
Routine C - Rotation 1 - Bis, Tris & Cardio
Seated DB Curls
warms x 2, DS:6 x 45-6 x 30, DS:6 x 45-6 x 35
Cable Curls - EZ Bar
warms x 2, 10 x 110, 10 x 120
One Arm Preacher Curl
12 x 30, 12 x 30, 12 x 35
Tricep Pressdown - Long
warms x 2, 9 x 160, 8 x 170, 8 x 180
Dbl DB Kickbacks
12 x 35, 12 x 40, 12 x 40
Single Arm Pressdowns
12 x 60, 12 x 65
SSC 30 Minutes
warms x 2, DS:6 x 45-6 x 30, DS:6 x 45-6 x 35
Cable Curls - EZ Bar
warms x 2, 10 x 110, 10 x 120
One Arm Preacher Curl
12 x 30, 12 x 30, 12 x 35
Tricep Pressdown - Long
warms x 2, 9 x 160, 8 x 170, 8 x 180
Dbl DB Kickbacks
12 x 35, 12 x 40, 12 x 40
Single Arm Pressdowns
12 x 60, 12 x 65
SSC 30 Minutes
Monday, November 21, 2011
Routine B - Rotation 1 - Delts, Hammies, Abs & Cardio
Machine Press
warms x 3, 6 x 215, 6 x 230, 6 x 245
Lateral Raises
10 x 30, 10 x 30, 10x 30
Superset
Rear Lat-pec deck
12 x 60, 12 x 70, 12 x 80
--------------------------
DB Shrugs
12 x 100, 12 x 110, 12 x 120
Sing Stand Leg Curl
warms x 2, 10 x 60, 10 x 60
Lying Leg Curl
warms x 2, DS:8 x 145-8 x 100, DS:8 x 145-8 x 100
SSC 20 Minutes
warms x 3, 6 x 215, 6 x 230, 6 x 245
Lateral Raises
10 x 30, 10 x 30, 10x 30
Superset
Rear Lat-pec deck
12 x 60, 12 x 70, 12 x 80
--------------------------
DB Shrugs
12 x 100, 12 x 110, 12 x 120
Sing Stand Leg Curl
warms x 2, 10 x 60, 10 x 60
Lying Leg Curl
warms x 2, DS:8 x 145-8 x 100, DS:8 x 145-8 x 100
SSC 20 Minutes
Thursday, November 17, 2011
Routine C - Rotation 1 - Quads & Cardio
Leg extensions
warms x 1, 10 x 170, 10 x 190, 10 x 210
Front Squats
warms x 3, 3 x 205, 4 x 185, 4 x 185
Sumo
warms x 1, 8 x 185, 8 x 190, 8 x 195
Bar Lunge
12 x 95, 12 x 95, 10 x 100
SSC 20 Minutes
warms x 1, 10 x 170, 10 x 190, 10 x 210
Front Squats
warms x 3, 3 x 205, 4 x 185, 4 x 185
Sumo
warms x 1, 8 x 185, 8 x 190, 8 x 195
Bar Lunge
12 x 95, 12 x 95, 10 x 100
SSC 20 Minutes
Tuesday, November 15, 2011
Routine B - Rotation 4 - Bis, Tris and Cardio
Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70-6 x 50
Alternating DB Curls
8 x 55, 8 x 55, 10 x 35 (strict negatives)
Concentrated DB Curls
12 x 40, 12 x 40, 12 x 40
Weighted Tri Dips
DS:20 x 50-17 x 30, DS: 14 x 50-8 x 30, DS: 8 x 50-10 x 30
Rope Pressdowns
12 x 140, 10 x 140, 10 x 130
Reverse Grip Pressdowns
12 x 120, 12 x 130
Posing 10 Minutes
SSC 30 Minutes
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70-6 x 50
Alternating DB Curls
8 x 55, 8 x 55, 10 x 35 (strict negatives)
Concentrated DB Curls
12 x 40, 12 x 40, 12 x 40
Weighted Tri Dips
DS:20 x 50-17 x 30, DS: 14 x 50-8 x 30, DS: 8 x 50-10 x 30
Rope Pressdowns
12 x 140, 10 x 140, 10 x 130
Reverse Grip Pressdowns
12 x 120, 12 x 130
Posing 10 Minutes
SSC 30 Minutes
Monday, November 14, 2011
Routine B - Rotation 4 - Delts, Hammies, Abs & Cardio
Machine Delt Press
warms x 3, DS:8 x 230-8 x 185, DS:8 x 245-7 x 200
Bar Shrugs
warms x 2, DS:8 x 385-8 x 335, DS:8 x 385-8 x 335
Superset
Front Raises - Bar
12 x 60, 12 x 60, 12 x 60
----------------------------
Rear Lateral Raises
12 x 40, 12 x 40, DS:12 x 40-8 x 25
Glute/Ham Raises
12, 11, 10, 9
DB Leg Curl
warms x 1, DS:6 x 70-6 x 35, DS:5 x 70-5 x 35
Cable Crunches
16 x 150, 15 x 150, 11 x 150, 10 x 150
SSC 20 Minutes
warms x 3, DS:8 x 230-8 x 185, DS:8 x 245-7 x 200
Bar Shrugs
warms x 2, DS:8 x 385-8 x 335, DS:8 x 385-8 x 335
Superset
Front Raises - Bar
12 x 60, 12 x 60, 12 x 60
----------------------------
Rear Lateral Raises
12 x 40, 12 x 40, DS:12 x 40-8 x 25
Glute/Ham Raises
12, 11, 10, 9
DB Leg Curl
warms x 1, DS:6 x 70-6 x 35, DS:5 x 70-5 x 35
Cable Crunches
16 x 150, 15 x 150, 11 x 150, 10 x 150
SSC 20 Minutes
Saturday, November 12, 2011
Routine B - Rotation 4 - Back, Calves, Cardio
Lat Pulldowns - wide grip
warms x 3, 6 x 185, 6 x 190, 5 x 195
DB Bent Over Rows
warms x 2, DS:8 x 105-8 x 85, DS:8 x 105-8 x 85
Close Grip Seated Rows
12 x 150, 12 x 165, 10 x 170
Bent Over Bar Rows for Reps
16 x 185, 14 x 185, 13 x 185
Donkey Calf Raises
warms x 3, 14 x Rack + 150, 13 x Rack + 150, 11 x Rack + 150
Posing 10 Minutes
SSC 30 Minutes
warms x 3, 6 x 185, 6 x 190, 5 x 195
DB Bent Over Rows
warms x 2, DS:8 x 105-8 x 85, DS:8 x 105-8 x 85
Close Grip Seated Rows
12 x 150, 12 x 165, 10 x 170
Bent Over Bar Rows for Reps
16 x 185, 14 x 185, 13 x 185
Donkey Calf Raises
warms x 3, 14 x Rack + 150, 13 x Rack + 150, 11 x Rack + 150
Posing 10 Minutes
SSC 30 Minutes
Friday, November 11, 2011
Routine B - Rotation 4 - Chest, Cardio
Hammer Strength Slight Incline Bench
warms x 3, 8 x 230, 8 x 270, DS:6 x 290-8 x 180
Bench
warms x 2, DS:8 x 185-8 x 135, DS:7 x 195-7 x 145
Weighted Chest Dips
15 x 30, 13 x 30, 11 x 30
Incline DB Press X Reps
17 x 50, 16 x 50, 15 x 50
Posing 10 Minutes
SSC 30 Minutes
warms x 3, 8 x 230, 8 x 270, DS:6 x 290-8 x 180
Bench
warms x 2, DS:8 x 185-8 x 135, DS:7 x 195-7 x 145
Weighted Chest Dips
15 x 30, 13 x 30, 11 x 30
Incline DB Press X Reps
17 x 50, 16 x 50, 15 x 50
Posing 10 Minutes
SSC 30 Minutes
Thursday, November 10, 2011
Routine B - Rotation 4 - Quads, Abs & Cardio
Hack Squats
warms x 3, 7 x 210, 6 x 210, 6 x 210
Squats
warms x 2, 6 x 245, 6 x 250, 5 x 255
Leg Extensions
12 x 155, 12 x 160, 12 x 170
Roman Chair Squats
12 x 50, 12 x 50, 11 x 50
Dragon Flags
warms x 1, 15, 12, 11
Posing 15 Minutes
SSC 20 Minutes
warms x 3, 7 x 210, 6 x 210, 6 x 210
Squats
warms x 2, 6 x 245, 6 x 250, 5 x 255
Leg Extensions
12 x 155, 12 x 160, 12 x 170
Roman Chair Squats
12 x 50, 12 x 50, 11 x 50
Dragon Flags
warms x 1, 15, 12, 11
Posing 15 Minutes
SSC 20 Minutes
Tuesday, November 8, 2011
Routine B - Rotation 3 - Bi, Tris & Cardio
Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70
Alternating DB Curls
8 x 55, 8 x 55, 7 x 60
Concentrated DB Curls
12 x 45, 12 x 40, 12 x 40
Weighted Tricep Dips
DS:16 x 50-15 x 30, DS:14 x 50-13 x 30, DS:11 x 50-9 x 30
Rope Pressdowns
12 x 145, 10 x 145, DS:10 x 145-10 x 110
Reverse Grip Pressdowns
12 x 140, 12 x 140
SSC 30 Minutes
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70
Alternating DB Curls
8 x 55, 8 x 55, 7 x 60
Concentrated DB Curls
12 x 45, 12 x 40, 12 x 40
Weighted Tricep Dips
DS:16 x 50-15 x 30, DS:14 x 50-13 x 30, DS:11 x 50-9 x 30
Rope Pressdowns
12 x 145, 10 x 145, DS:10 x 145-10 x 110
Reverse Grip Pressdowns
12 x 140, 12 x 140
SSC 30 Minutes
Monday, November 7, 2011
Routine B - Rotation 3 - Delts, Hammies, Abs & Cardio
Machine Delt Press
warms x 3, DS: 8 x 185-8 x 140, DS:8 x 200-8 x 155
Shrugs
warms x 2, DS:8 x 365-8 x 325, DS:8 x 375-8 x 335
Superset
Front Raise - Bar
12 x 60, 12 x 60, 12 x 60
---------------------------
Rear Lateral Raises
12 x 35, 12 x 40, 12 x 40
Glute/Ham Raises
12, 11, 9, 9
DB Leg Curl
warms x 1, DS:10 x 70-10 x 35, DS:8 x 70-8 x 35
Cable Crunches
20 x 150, 15 x 160, 13 x 160, 12 x 160
SSC 20 Minutes
warms x 3, DS: 8 x 185-8 x 140, DS:8 x 200-8 x 155
Shrugs
warms x 2, DS:8 x 365-8 x 325, DS:8 x 375-8 x 335
Superset
Front Raise - Bar
12 x 60, 12 x 60, 12 x 60
---------------------------
Rear Lateral Raises
12 x 35, 12 x 40, 12 x 40
Glute/Ham Raises
12, 11, 9, 9
DB Leg Curl
warms x 1, DS:10 x 70-10 x 35, DS:8 x 70-8 x 35
Cable Crunches
20 x 150, 15 x 160, 13 x 160, 12 x 160
SSC 20 Minutes
Thursday, November 3, 2011
Routine B - Rotation 3 - Quads, Abs & Cardio
Hack Squats
warms x 3, 7 x 210, 6 x 210, 6 x 210
Squats
warms x 2, 6 x 235, 6 x 245, 5 x 255
Leg Extensions
12 x 155, 12 x 160, 12 x 165
Roman Chair Squats
12 x 45, 12 x 45, 12 x 50
Posing 10 Minutes
SSC 20 Minutes
=============================
PM
Lower Abs
Ab Coaster
warms x 1, 15 x 10, 12 x10, 12 x 10
Machine Crunches
15 x 12, 12 x 12, 15 x 13
Srints Elliptical 10 Minutes
SSC 20 Minutes
warms x 3, 7 x 210, 6 x 210, 6 x 210
Squats
warms x 2, 6 x 235, 6 x 245, 5 x 255
Leg Extensions
12 x 155, 12 x 160, 12 x 165
Roman Chair Squats
12 x 45, 12 x 45, 12 x 50
Posing 10 Minutes
SSC 20 Minutes
=============================
PM
Lower Abs
Ab Coaster
warms x 1, 15 x 10, 12 x10, 12 x 10
Machine Crunches
15 x 12, 12 x 12, 15 x 13
Srints Elliptical 10 Minutes
SSC 20 Minutes
Tuesday, November 1, 2011
Routine B - Rotation 2 - Guns, Abs & Cardio
Barbell Curls
warms x 3, DS:6 x 100-6 x 60, DS:6 x 100-6 x 70
Alternating DB Curls
8 x 50, 8 x 55, 8 x 55
Concentrated DB Curls
12 x 45, 12 x 45, 11 x 45
Weighted Tricep Dips
DS:15 x 50-15 x 30, DS:13 x 50-9 x 30,DS:11 x 50-9 x 30
Rope Pressdowns
12 x 140, 10 x 145, 10 x 145
Reverse Grip Pressdowns
12 x 140, 12 x 145
SSC 30 Minutes
---------------------------
PM
Ab Wheel
20, 18, 15
Sprints Elliptical 10 Minutes
SSC 20 Minutes
warms x 3, DS:6 x 100-6 x 60, DS:6 x 100-6 x 70
Alternating DB Curls
8 x 50, 8 x 55, 8 x 55
Concentrated DB Curls
12 x 45, 12 x 45, 11 x 45
Weighted Tricep Dips
DS:15 x 50-15 x 30, DS:13 x 50-9 x 30,DS:11 x 50-9 x 30
Rope Pressdowns
12 x 140, 10 x 145, 10 x 145
Reverse Grip Pressdowns
12 x 140, 12 x 145
SSC 30 Minutes
---------------------------
PM
Ab Wheel
20, 18, 15
Sprints Elliptical 10 Minutes
SSC 20 Minutes
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