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