Workout log
Push
Dumbbell chest press
85*9
85*7
80*9
80*7
70 *10
70*6
High cable flies
25*12
25*12
25*12
Mid level cable flies
20*12
20*12
20*11
20*9
Dips to failure *4 sets
Standing dumbbell shoulder press
30*14
30*12
35*9
30*11
25 drop sets to failure to 12.5
(25,20,17.5, 15,12.5)
Front lateral raises
15*12 for four sets
Machine side laterals
70*12
70*11
60*12
60*10
Skull c rushers (slow and controlled)
70*12 for three sets
Tricep over head cable extensions
50*12
50*11
50*10
50*10
Cable crunches to failure
85
85
100
100
70
85
Machine ab crunches
85*12 (really squeezing and slowing it down)
3 sets
Lying leg raises to failure for 3 sets
Push ups to failure for 3 sets
Push
Dumbbell chest press
85*9
85*7
80*9
80*7
70 *10
70*6
High cable flies
25*12
25*12
25*12
Mid level cable flies
20*12
20*12
20*11
20*9
Dips to failure *4 sets
Standing dumbbell shoulder press
30*14
30*12
35*9
30*11
25 drop sets to failure to 12.5
(25,20,17.5, 15,12.5)
Front lateral raises
15*12 for four sets
Machine side laterals
70*12
70*11
60*12
60*10
Skull c rushers (slow and controlled)
70*12 for three sets
Tricep over head cable extensions
50*12
50*11
50*10
50*10
Cable crunches to failure
85
85
100
100
70
85
Machine ab crunches
85*12 (really squeezing and slowing it down)
3 sets
Lying leg raises to failure for 3 sets
Push ups to failure for 3 sets