2/5/12

Routine A
Chest and Biceps

Inc DB Press
20x8,8
25x8
30x8,8

Flat Bar
45x10
50x10,10,10

Push Ups
24, 20, 18

BB Curl
30x6,6
40x6
50x6,4
40x3

Rope Curl
40x10
50x10,10
60x8

Cardio:
40 minutes SS Eliptical

Macros:
30F, 145C, 140P

2/4/12

Cardio Only day:
25 min TM HIIT

Macros:
30F, 105C, 140P

2/3/12

Routine A
Legs

Leg Ext:
70x10
90x10, 10

Back Squat
75x8, 8
95x8,8
105x8
115x8

Sumo DB Squat
80x10, 10
90x10, 10

DB Step Ups
15x12,12,12

Leg Press:
150x20
175x20,20

Cardio:
25 min HIIT Elip

Macros:
30F, 145C, 140P

2/2/12

Routine A
Delts and Triceps

Seat Bar Press:
40x8,8
50x8,7,7

Seat Side Lateral
8x12
10x10,10
12x8

Front Raise
15x8, 12x4
12x12
15x10
15x8 12x4

Tricep Press
40x12, 12
50x10, 10
55x10

DB Ext
20x12, 12, 12

Macros:
30F, 145C, 140P

2/1/12

Cardio Only
40 minutes SS TM Jog

Macros:
30F, 105C, 140P

1/31/12

Routine A
Back and Hammies

Lat Pull Wide
62.5x8,8
75x8
80x8,8

Deads
75x8,8
95x8
115x6,6

DB Bench Row
20x10,10
25x10,10

DB Pullover
15x12
20x12
25x12

Leg Curl
55x10
60x10
70x10
80x8
90x8

Cardio: HIIT 25 min TM

Macros:
30F, 145C, 140P

1/30/12

Cardio Only
40 minutes SS Treadmill Jog

Macros:
30F, 105C, 140P