machine shoulder press Set 1, 30 lb for 20 reps Set 2, 40 lb for 18 reps Set 3, 50 lb for 16 reps Set 4, 20 lb for 18 reps dumbbell forward laterals Set 1, 10 lb for 20 reps Set 2, 15 lb for 20 reps Set 3, 20 lb for 20 reps [...]
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machine biceps curl Set 1, 40 lb for 20 reps Set 2, 50 lb for 18 reps Set 3, 60 lb for 16 reps Set 4, 30 lb for 25 reps cable triceps pushdown Set 1, 40 lb for 22 reps Set 2, 50 lb for 19 reps Set 3, 60 lb for 18 reps [...] 
dumbbell shoulder press Set 1, 15 lb for 20 reps Set 2, 20 lb for 18 reps Set 3, 25 lb for 16 reps Set 4, 10 lb for 20 reps upright row Set 1, 40 lb for 20 reps Set 2, 50 lb for 18 reps Set 3, 60 lb for 16 reps Set [...] 
machine biceps curl Set 1, 50 lb for 20 reps Set 2, 60 lb for 18 reps Set 3, 70 lb for 13 reps Set 4, 30 lb for 20 reps cable triceps pushdown Set 1, 50 lb for 20 reps Set 2, 60 lb for 18 reps Set 3, 70 lb for 16 reps [...] Workout Summary: 14-Jun-2010 This week no shakes in prep for new regiment. dumbbell biceps curl Set 1, 25 lb for 20 reps Set 2, 30 lb for 18 reps slow Set 3, 35 lb for 16 reps Set 4, 20 lb for 30 reps cable triceps pushdown The way I feel somedays! Set 1, 50 [...] June 9th 2010 dumbell forward laterails Set 1, 10 lb for 20 reps Set 2, 15 lb for 18 reps Set 3, 20 lb for 16 reps Set 4, 8 lb for 30 reps upright row Set 1, 40 lb for 20 reps Set 2, 50 lb for 18 reps Set 3, 60 lb for [...] 
machine shoulder press Set 1, 30 lb for 20 reps Set 2, 40 kg for 18 reps Set 3, 50 kg for 16 reps machine lateral raise Set 1, 30 lb for 20 reps Set 2, 45 lb for 15 reps Set 3, 60 lb for 10 reps Set 4, 15 lb for 20 reps [...] dumbbell biceps curl Set 1, 25 lb for 20 reps Set 2, 30 lb for 18 reps Set 3, 40 lb for 16 reps Set 4, 20 lb for 26 reps cable triceps pushdown Set 1, 80 lb for 14 reps Set 2, 30 lb for 20 reps Set 3, 40 lb for 20 [...] dumbell bench Set 1, 20 lb for 20 reps Set 2, 25 lb for 18 reps Set 3, 15 lb for 25 reps dumbbell incline bench press Set 1, 25 lb for 18 reps Set 2, 30 lb for 16 reps Set 3, 35 lb for 14 reps cable crossover Set 1, 15 lb for [...] 
dumbbell shoulder press Set 1, 15 lb for 20 reps Set 2, 20 lb for 18 reps Set 3, 25 lb for 16 reps Set 4, 10 lb for 20 reps upright row Set 1, 40 lb for 20 reps Set 2, 50 lb for 18 reps Set 3, 60 lb for 16 reps Set [...]  |
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