01/21/12 Day 6: Shoulders

Barbell shoulder press:

• 10 x 135 lbs
• 10 x 135 lbs
• 7 x 155 lbs
• 4 x 155 lbs

DB shoulder press:

• 10 x 71 lbs
• 5 x 81 lbs

Front Raises:

• 8 x 35 lbs
• 8 x 35 lbs
• 10 x 27 lbs
• Dropset
• 4 x 50 lbs
• 4 x 33 lbs
• 4 x 23.5 lbs

Seated lateral raises:

• 10 x 37 lbs
• 9 x 37 lbs
• 9 x 37 lbs
• Dropset
• 9 x 37 lbs
• 5 x 27 lbs
• 4 x 23.5 lbs

Cable lateral raises:

• 10 x 35 lbs
• 10 x 35 lbs
• 10 x 35 lbs

Facepulls w/ assorted weight ranges and reps till failure

Cardio: 30 minutes

01/20/12 Day 5: Legs

Leg Press:

• 20 x 180 lbs
• 12 x 360 lbs
• 10 x 540 lbs
• 10 x 720 lbs

Leg Raises:

• 12 x 100 lbs
• 10 x 140 lbs
• 10 x 120 lbs
• 10 x 120 lbs

Hamstring curls:

• 15 x 75 lbs
• 12 x 90 lbs
• 12 x 105 lbs
• 10 x 105 lbs 

Assorted calf-raise machines

Cardio: 30 minutes

01/18/12 Day 3: Back

deadlift:

• 12 x 135 lbs
• 12 x 225 lbs
• 10 x 315 lbs
• 4 x 405 lbs

Lat pulldown:

• 12 x 80 lbs
• 12 x 110 lbs
• 12 x 160 lbs
• 10 x 200 lbs
• dropset
• 12 x 160 lbs
• 10 x 120 lbs
• 8 x 100 lbs

Close grip pulldown:

• 12 x 60 lbs
• 10 x 120 lbs
• 7 x 170 lbs

Close grip rows:

• 12 x 80 lbs
• 12 x 120 lbs
• 10 x 160 lbs

one-arm bent over rows:

• 10 x 96 lbs
• 10 x 104 lbs
• 10 x 120 lbs

Cardio: 30 minutes

01/17/12 Day 2: Chest

db flat bench:

• 12 x 81 lbs
• 10 x 96 lbs
• 8 x 112.5 lbs
• 5 x 117.5 lbs

db incline bench:

• 10 x 73.5 lbs
• 8 x 81 lbs
• 4 x 96 lbs

cable flys:

• 9 x 35 lbs
• 9 x 55 lbs
• 10 x 45 lbs
• 11 x 25 lbs
• 9 x 40 lbs

cardio: 30 minutes

01/16/12 Day 1: Legs

Squat:

• 10 x 135 lbs
• 10 x 225 lbs
• 3 x 305 lbs
• 4 x 305 lbs

narrow-stanced squat with smyth machine:

• 10 x 90 lbs
• 6 x 90 lbs
• 8 x 90 lbs
• 4 x 90 lbs

leg raises:

• 14 x 100 lbs
• 15 x 100 lbs
• 15 x 100 lbs

hamstring curls:

• 12 x 90 lbs
• 12 x 105 lbs
• 10 x 105 lbs

cardio: 30 minutes

01/14/12 Day 6: Shoulders

DB shoulder press:

• 12 x 27 lbs
• 10 x 33 lbs
• 10 x 66 lbs
• 10 x 78.5 lbs
• 4 x 88.5 lbs

Front raises:

• 10 x 15 lbs
• 10 x 20 lbs
• 10 x 30 lbs
• Dropset
• 10 x 35 lbs
• 7 x 25 lbs
• 7 x 15 lbs

Seated lateral raises:

• 10 x 25 lbs
• 10 x 35 lbs
• Dropset
• 10 x 35 lbs
• 8 x 25 lbs
• 5 x 10 lbs

Cable Lateral raises:

• 10 x 35 lbs
• 10 x 25 lbs

Face Pulls:

• 14 x 40 lbs
• 14 x 40 lbs
• 14 x 40 lbs

Cardio: 25 minutes

01/13/12 Day 5: Legs

Leg Press:

• 12 x 180 lbs
• 12 x 360 lbs
• 12 x 540 lbs
• 10 x 720 lbs
• Dropset
• 10 x 540 lbs
• 10 x 360 lbs
• 10 x 180 lbs
• 10 x 180 lbs

Leg raises:

• 12 x 100 lbs
• 12 x 120 lbs
• 10 x 140 lbs
• 10 x 140 lbs

Hamstring curls:

• 12 x 90 lbs
• 10 x 105 lbs
• 10 x 105 lbs

Seated calf raises:

• 16 x 90 lbs
• 20 x 90 lbs
• 20 x 90 lbs
• 15 x 90 lbs

Seated leg press calf raises:

• 20 x 135 lbs
• 14 x 200 lbs
• 12 x 200 lbs

Cardio: 25 minutes