- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Rising - Week 12
Monday - Chest
Flys machine 1 x 26 x 135
Single Incline Chest Machine 1 x 22 x 40
1/2 DB Flys 1 x 15 x 40
Landmine Chest Press 1 x 18 x 55
Chest Dips 3 x 16,13,10 x bw
Tuesday - Shoulder & Arms
Shoulder Press Machinex2: 22x60,20x50
Side Delts Machine 1 x 30 x 60
Reverse Flys 1 x 30 x 75
Tris Pushdowns Neutral gripx2: 35x50, EZ 30x50
Cable Curls EZ 1 x 22 x 47.5
Tris Machine 1 x 40 x 75
Preacher EZ 1 x 12 x 60
Wednesday - Cardio
Tread 35 min (350 cals)
Decline abs 3 x 35,30,25 x bw
Thursday - Back
Lat pulldowns NGrip 20x130, 15x135, 10x140, 30x100
One Arm MTS high rows 11x50, 15x60, 20x50
Meadows Rows 15x25, 15x30, 15x25
Friday - Arms & Shoulders
EZ curls 3 x 24,18,18 x 70,60,60
EZ French Press 3 x 26,22,22 x 70,60,60
BB shrugs 3 x 12,11,10//10x 185//135
BB Chest Uprights 3 x 15,14,14 x 75
Cable Finisher 1 set
Saturday - Legs
High Bar Squatsx3: 10x185,10x205,10x225
SLDLx4: 10x135,10x185,10,10x155
Abductor Machine 3 x 12 x 205
Standing Calf Machine 3 x 15 x 190
Monday - Chest
Flys machine 1 x 26 x 135
Single Incline Chest Machine 1 x 22 x 40
1/2 DB Flys 1 x 15 x 40
Landmine Chest Press 1 x 18 x 55
Chest Dips 3 x 16,13,10 x bw
Tuesday - Shoulder & Arms
Shoulder Press Machinex2: 22x60,20x50
Side Delts Machine 1 x 30 x 60
Reverse Flys 1 x 30 x 75
Tris Pushdowns Neutral gripx2: 35x50, EZ 30x50
Cable Curls EZ 1 x 22 x 47.5
Tris Machine 1 x 40 x 75
Preacher EZ 1 x 12 x 60
Wednesday - Cardio
Tread 35 min (350 cals)
Decline abs 3 x 35,30,25 x bw
Thursday - Back
Lat pulldowns NGrip 20x130, 15x135, 10x140, 30x100
One Arm MTS high rows 11x50, 15x60, 20x50
Meadows Rows 15x25, 15x30, 15x25
Friday - Arms & Shoulders
EZ curls 3 x 24,18,18 x 70,60,60
EZ French Press 3 x 26,22,22 x 70,60,60
BB shrugs 3 x 12,11,10//10x 185//135
BB Chest Uprights 3 x 15,14,14 x 75
Cable Finisher 1 set
Saturday - Legs
High Bar Squatsx3: 10x185,10x205,10x225
SLDLx4: 10x135,10x185,10,10x155
Abductor Machine 3 x 12 x 205
Standing Calf Machine 3 x 15 x 190