westhockey32
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Arms - warm-ups
Monday
preacher curl dumbell .................................5x70 5x70 5x70 5x70 5x70
close grip Lat pull-down............................. 10x200 8x210 6x220 4x230
reverse grip single arm cable push downs .......10x20 8x30 8x35
close grip bench....................................... 10x135 8x155 6x185 4x205
DB hammer curl......................................... 10x25 8x30 8x35
skull crusher (machine ) ..............................10x180 220kill 220kill
Shoulders - warm-ups
Tuesday
military press barbell................... 5x155 5x165 5x175 5x185 5x195
side Lat raises dumbell............... 10x20 8x25 6x30 4x35
front Lat raises dumbell.............. 10x25 8x30 6x35 4x40
DB shrugs................................ 12x100 10x110 8x120 8x130
machine shrugs forward/back....... 5/5x 270 5/5x360 5/5x450 (handles have a pitch)
Back - warm-ups
back bends barbell ....................10x155 8x185 6x205 4x225
single arm cable row...................10x90 8x115 8x140
reverse machine flys ..................10x120 8x130 6x140 4x150
Chest - warm-ups
Wednesday
incline press............... 5x185 5x205 5x205 5x225 5x225
Db flys...................... 10x20 8x25 6x30 4x35
flat press ...................5x205 5x225 5x225 5x225 5x235
decline press............... 5x205 5x205 5x205 5x205 5x205
Legs - warm-ups
Thursday
squat .....................10x315 8x405 6x455
leg curl................... 10x120 8x130 6x140 4x150 160kill
sled (legpress).......... 20x360 18x450 16x540
leg extention ............10x180 8x200 6x220 4x230 240kill
calf raises ...............10X100 10X100 8X100 8X100 5X100
Arms - warm-ups
Friday
preacher curl dumbell................................... 5x70 5x70 5x70 5x70 5x70
close grip Lat pull-down............................... 10x200 8x210 6x220 4x230
reverse grip single arm cable push downs ........10x20 10x30 10x35
close grip bench..........................................10x135 8x155 6x185 4x205
DB hammer curl...........................................10x25 8x30 8x35
skull crusher (machine).................................10x180 220kill 220kill
Abs (30mins) x 2-3 per/week tues. thurs. sat.
Monday
preacher curl dumbell .................................5x70 5x70 5x70 5x70 5x70
close grip Lat pull-down............................. 10x200 8x210 6x220 4x230
reverse grip single arm cable push downs .......10x20 8x30 8x35
close grip bench....................................... 10x135 8x155 6x185 4x205
DB hammer curl......................................... 10x25 8x30 8x35
skull crusher (machine ) ..............................10x180 220kill 220kill
Shoulders - warm-ups
Tuesday
military press barbell................... 5x155 5x165 5x175 5x185 5x195
side Lat raises dumbell............... 10x20 8x25 6x30 4x35
front Lat raises dumbell.............. 10x25 8x30 6x35 4x40
DB shrugs................................ 12x100 10x110 8x120 8x130
machine shrugs forward/back....... 5/5x 270 5/5x360 5/5x450 (handles have a pitch)
Back - warm-ups
back bends barbell ....................10x155 8x185 6x205 4x225
single arm cable row...................10x90 8x115 8x140
reverse machine flys ..................10x120 8x130 6x140 4x150
Chest - warm-ups
Wednesday
incline press............... 5x185 5x205 5x205 5x225 5x225
Db flys...................... 10x20 8x25 6x30 4x35
flat press ...................5x205 5x225 5x225 5x225 5x235
decline press............... 5x205 5x205 5x205 5x205 5x205
Legs - warm-ups
Thursday
squat .....................10x315 8x405 6x455
leg curl................... 10x120 8x130 6x140 4x150 160kill
sled (legpress).......... 20x360 18x450 16x540
leg extention ............10x180 8x200 6x220 4x230 240kill
calf raises ...............10X100 10X100 8X100 8X100 5X100
Arms - warm-ups
Friday
preacher curl dumbell................................... 5x70 5x70 5x70 5x70 5x70
close grip Lat pull-down............................... 10x200 8x210 6x220 4x230
reverse grip single arm cable push downs ........10x20 10x30 10x35
close grip bench..........................................10x135 8x155 6x185 4x205
DB hammer curl...........................................10x25 8x30 8x35
skull crusher (machine).................................10x180 220kill 220kill
Abs (30mins) x 2-3 per/week tues. thurs. sat.