An Evolution in NYC thx to ALRI

Page 2 of 2 First 12

  1. Chest and tris

    flat bench
    135x5
    225x6
    nothing else listed im sure i did something

    inc bench
    50x17
    80x10
    100x3

    standing cable flyes 1h
    bottom 20x max
    mid 20x max
    high 20x max

    dips
    bwx 28 PR +1
    bwx14
    bwx4

    1h xt
    25x25
    25x15
    30x15

    1h kickbaks
    15x15 hamemrs
    15x15 overhand
    15x15 underhand

    --------------------------------------

    Back and biceps

    db seated curls
    20x20
    55x10
    55x10
    55x10

    cable rows
    30x10 high
    50xmax
    100xmax
    150xmax
    150xmax

    cable side curls
    20x20
    30x20
    40x20

    db rows knee leaning on bench
    50x5
    100x20 (PR) then 2 and 2 more reps
    100x 12 then 5 and 5 more
    50x15

    standing hammers
    20x20
    25x15
    35x15
    40x10

    bb curls
    95x 3-4 sets

    --------------------------------------

    Shoulders and Legs

    deads
    135x5
    225x5
    315x3
    405x3 (PR think)

    shoulder dbs
    50x10
    60x10
    60x10

    leg press
    270x5
    450x7
    630x5
    810x3 (PR think)

    db latierals
    10x10
    15x15
    15x15
    15x10

    db lunges
    35x24yd normal
    35x24yd wide
    35x24yd normal
    35x24yd wide

    rear laterals
    4 sets


  2. Chest and tri

    flat db
    75x5
    90x10
    90x10

    inc db
    50x15
    50x11

    flyes
    30x15
    30x10

    pulldowns 1h
    30x30
    30x20

    2h xt overhead
    30x10
    75x10
    90x6

    kickbacks
    15x10x10x10
    15x10x10x10
    hammer under and over

    -----------------------------------------

    Back and BI

    seated hammers
    25x10
    45x15
    50x10

    chinups
    bwx9
    bwx6
    bwx6

    low cable curls
    20x20
    30x20
    30x15

    bb rows
    225x5 underhand
    225x5 overhand
    135x10 underhand
    135x10 overhand

    standing db curls
    25x15
    25x15
    20x15

    cable rows lows
    30x20
    30x12
    50x6

    hypers
    3x10

    --------------------------------------

    Shoulders Legs

    db legs squats
    20x10
    30x10
    30x10

    leg press
    90x10
    210x10
    360x10
    540x7
    630x6

    leg xt and curls
    2sets each to max low weight

    shoulder dbs
    50x10
    60x10
    60x10

    db laterials
    10x10
    20x10
    20x7
    15x10

    db rear flyes
    5x10
    8x20
    8x20
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