2/12/12

Routine B
Back and Hammies

Lat Pull Under
65x8
75x8
80x8,8
90x8

T-Bar Row
45lb plate (using a 25lb bar) x8,8,8,8
55x8

DB Deads
20's x10
40's x 10,10
45x10

Close Row
60x10
90x8
80x11

seat leg curl
75x20,20,20
90x12, 10

Cardio:
40 minute incline walk (8.0 incline, 3.6 speed)

Macros:
35F, 130C, 140P

2/11/12

Routine B
Chest and Biceps

Slight incline bar press
25x8
35x8,8,10

Incline DB Press
15x10
20x12,12,12

Flat Fly
15x12
20x12,12

Incline Db Curl
12x6,6
15x6,6
20x2
15x5

Cable Curl
50x8,10
55x10
60x10

Cardio:
40 minutes split: 20 minute eliptical 20 minute bike

Macros:
35F, 130C, 140P

2/10/12

Routine B
Legs

Leg Press
130x8
150x8
170x8
180x8
190x8
210x8

Squat
75x10
85x10
95x10
115x10

Sissy Sqat
20x20x20x20

Bar Lunge
35x12
40x12
45x12

Leg Ext
50x15
50x13
40x15

Macros:
35F, 130C, 140P

2/9/12

Routine B:
Delts and Triceps

Side Lateral
8x8
10x8
12x8
15x6,8

Bar Shrug
60x10,10
80x10,10

High Incline DB Press
15x10
20x10
25x10,10

Dips
8 w/ 60lb assist
9, 10, 10 with 40 assist

Rope
50x12
60x12, 12
65x12

Cardio
40 min SS (half on stairmill, half jog on TM)

Macros:
35F, 130C, 140P

2/8/12

Back and Hammies

Lat Pull Wide
65x10
75x8
80x8,8,7

Deads:
90x8,8
115x8,7,8

DB Bench Row
20x10
25x10,10,10

DB Pullover:
20x12
25x12
30x12

Leg Curl
60x10
70x10
75x10
85x10
90x10

Cardio:
35 Min HIIT TM

Macros
35F, 130C, 140P

2/7/12

Cardio Only
HIIT 35 min on TM

Macros:
35F, 90C, 140P

2/6/12

Off - cardio and weights

Macros:
35F, 90C, 140P