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