Mon, Sep-27-04, 14:53
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Senior Member
Posts: 434
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Plan: Atkins
Stats: 242/175/175
BF:
Progress: 100%
Location: Northern Ontario
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Monday Morning Weights
4 Min Warm up on T/M
Dumbbell Bench
40lbs x 12 reps
50 x 10
60 x 8
65 x 6
50x 12
2 Min Rest
Barbell Bench
100 lbs x 12 reps
110 x 10
120 x 8
130 x 8
145 to failure (11 reps)
2 Min rest
Pec Deck
90 x 12
95 x 10
100x 8
110x 8
120x 6
110x 15
2 min rest
Hammer Curls
25 x 15
30 x 12
35 x 10
40 x 8
30 x 10
2 Min Rest
Cable Curls
30 x 12 (each arm)
40 x 10
50 x 8
60 x 6
50 x 12
2 Min Rest
Tricep Cable Pull down (both arms)
80 x 15
90 x 12
100x 10
110x 8
130x 6
140x 4
2 Min Rest
Cable One Arm Extention Reverse Grip
40 x 12
50 x 10
60 x 8
70 x 6
40 x 12
2 Min Rest
One Arm Cable Extentions
40 x 12
50 x 10
60 x 8
70 x 8
80 x 6
50 x 12 |