2/1 Resistance workout

Chest
-Dumbbell press 12s, 15s, 20s, 25s*3 (failure), 20s*10 (failure)
-Flyes 10s

Shoulders
-Arnolds 10s, 12s, 15s*3 (failure), 20s*3 (failure), 15s*3 (failure)... these are new for me and somehow are much harder than regular presses at this point. I will drop to 8s as a starting weight next time.
-Side raises 10s

Back
-Lat pulldowns 60, 70, 80, 90, 80
-Bent over rows 15s

Biceps
-Curls 10s, 12s, 15s, 20s, 15s
-Hammers 15s

Triceps
-Press down 50, 60, 70, 80, 70
-Extensions 20

Quads
-Leg press 150, 160, 170, 180, 170 (plus 10% on declines)
-Ab/adducters 70# * 25 reps each

Hams
-Curls 60, 65, 70, 75, 70
-Deadlifts 20s

Calves
-Raises 30, 40, 50, 60, 50


2/2 20MAS

30 minutes Elliptical machine, up one level (L11 = 10)


2/3 Resistance workout

Chest
-Dumbbell press 12s, 15s, 20s, 20s, 20s
-Flyes 10s

Quads
-Leg press 150, 160, 170, 180, 170 (plus 10% on declines)
-Ab/adducters 80# * 30 reps each

Biceps
-Curls 12s, 15s, 20s*6 (failure), 20s*5 (failure), 15s
-Hammers 15s

Hams
-Curls 70, 75, 80, 85, 80
-Deadlifts 20s

Shoulders
-Arnolds 8s, 10s, 12s, 15s, 15s
-Side raises 10s

Calves
-Angled raises 15s, 20s, 20s, 20s, 15s

Back
-Lat pulldowns 60, 70, 80, 90, 80
-Bent over rows 20s

Triceps
-Press down 50, 60, 70, 80, 70
-Extensions 20


2/4 20 MAS

Elliptical machine 30 minutes

2/5 Sick -- free day

2/6 Will be resistance w/o