Day 13 - Upper Back, Traps

1. V-bar pulldowns - 80x12, 80x12, 110x3, 140x7, 140x7
2. Pull-ups* - 172x6, 172x5, 160x8
3. Barbell Shrugs - 135x12, 135x12, 225x15, 225x14, 225x15
4. Crunches - 2 sets
5. Leg lift crunches - 1 set
6. Alternating DB curls - 40x6


Today's total - 21,002 pounds

Day 12 - Legs

1. Squats - 135x10, 135x10, 185x3, 225x8, 245x8, 245x8
2. Leg Press - 540x8, 630x6

Today's total = 17,075 pounds

Day 11 - Chest

1. Flat BB Bench Press - 135x10, 165x8, 185x4, 205x3, 225x2, 205x6, 185x7, 165x8, 135x6
2. Incline DB Press - 70x4, 65x4
3. Dips* - 200x9

Today's total = 12,010 pounds




*body weight only

Day 10 - Abs, Biceps, Traps

1. Cable crunches - 80x10, 80x12, 80x12 = 2720
2. Incline Sit-ups - 10 reps, 10 reps
3. Decline leg raise to pike - 8 reps, 8 reps
4. Standing alt. db curls - 25x8, 35x3, 45x6, 45x4L5R = 1555
5. Standing BB curls - 55x10, 85x8, 85x4 = 1570
6. Hammer curls - 40x7L8R = 600
7. BB shrugs - 135x10, 225x8, 225x8, 225x12 = 7650

Today's total - 11,375

Day 8 - Legs, Abs, Traps

1. Squats - 45x20, 135x10, 185x6, 225x10, 225x10 = 7860
2. Lunges* - 40x10 = 800
3. Shrugs - 135x10, 225x8, 225x8 = 4950
4. Crunch Machine - 110x12, 110x15

Today's total = 16,580 pounds

Grand Total = 109,832 pounds


* weight is per arm

Day 7 - Chest, Triceps

1. Incline Barbell Bench Press - 135x10, 135x10, 155x4, 185x6, 185x6 = 5540
2. Flat Dumbbell Bench Press - 80x7, 80x6, 80x7 = 3200
3. Dips - 200x10, 200x7 = 3400
4. Cable Crossover* = 30x15, 50x5 = 1400
5. Tricep Cable Pulldown = 50x5 = 250
6. Tricep Cable Extension = 60x7 = 420
7. One-arm Reverse Tricep Extension* 30x10 = 600

Today's total = 14,810

Grand Total = 93,252 pounds


*weight is per arm

Day 6 - Shoulders, Back, Biceps

1. Shoulder DB Press - 25x10, 30x10, 40x5, 50x3, 60x6, 60x6
2. Cable Pulldown - 70x10, 70x10, 100x3, 130x6, 140x6, 140x6
3. Pull-ups - 200x9, 188x9 (-12lb assist)
4. Lateral DB side raises - 20x10, 25x5, 20x6
5. One-arm DB rows - 80x6
6. Standing Alt. DB curls - 40x5, 35x7

Today's total = 13,632 pounds

Grand total = 78,442 pounds

Day 5 - Back, Biceps

1. Seated Row (v-bar) - 60x10, 60x10, 130x6, 120x7 = 2,820
2. Pull-ups - 185*12, 200x5, 185x5, 190x7 = 5,475
3. Pull-down (Hammer Strength machine) - 270x7, 320x1, 270x3 = 3,020
4. Hammer Strength Seated Biceps - 45x12, 90x4 = 900
5. Alt. Standing Dumbbell Curls - 40x5, 35x3, 25x6 = 455


Today's Total = 12,670

New Total = 64,810

Day 4 - Chest

1. Flat Barbell Bench Press - 115x12, 155x8, 185x6, 205x3, 225x2, 205x5 = 5820
2. Decline Barbell Bench Press - 185x10, 185x5 = 2775
3. Incline Dumbbell Bench Press - 60x8L9R, 60x6 = 1740
4. Dips - +25x5, +0x3, +0x7 = 3125

Today's total = 13,460

Grand Total = 52,140

Day 3 - Legs

1. Squats - 135x10, 135x10, 185x4, 225x8, 225x8 = 7040 pounds
2. Leg Press - 540x6, 630x6 = 7020 pounds
3. Seated Calf Raises - 90x10, 135x10, 135x11 = 3735


Today's total = 17,795

Grand total = 38,680

Day 2 - Back, Triceps

1. Cable pulldowns - 60x10, 60x10, 80x4, 110x2, 130x8, 140x6, 130x6 = 4400
2. Pull-ups* - 150x8, 150x8 = 2400
3. Cable Rows - 80x10, 80x15 = 2000
4. Tricep Cable Pushdowns - 30x10, 40x8, 70x6, 60x8 = 1520
5. Tricep Cable Extension - 70x10, 70x9 = 1330
6. One Arm Reverse Tricep Cable Extensions = 1090
7. Sit-ups and crunces - no weight added

Today's Total = 12,740 pounds

New Grand Total = 20,885 pounds



*I don't weigh 150 pounds, but I used the "assist" bar with 50 pounds of helper force and I currently weigh around 200 pounds (unfortunately).

First Day of the New Year

1. Seated Dumbbell Shoulder Press - 25x10, 25x10, 40x5, 50x3, 60x6, 60x6, 60x6 = 3860 pounds
2. Standing Alternate Dumbbell Curls - 20x10, 25x4, 35x3, 45x6, 40x6, 40x7 = 2390 pounds
3. Side Lateral Raises - 20x9, 20x7 = 640 pounds
4. Hammer Curls - 40x5L6R, 35x6L7R = 895 pounds
5. Rear Lateral Raises - 30x6 = 360 pounds

Today's Total - 8145 pounds

This is going to be easy! :)