Day 1: Chest
- Sunday, May 18, 2014 |
Sunday,
May 18, 14 |
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Leverage Incline
Chest Press |
3 sets of 10 reps |
1 min. rest |
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Flat Bench Press |
3 sets of 10 reps |
1 min. rest |
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Dumbbell Flyes |
3 sets of 10 reps |
1 min. rest |
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Dips |
3 sets of 10 reps |
1 min. rest |
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Dumbbell
Straight-Arm Pull-Over |
3 sets of 10 reps |
1 min. rest |
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Standing Calf Raise |
3 sets of 10 reps |
1 min. rest |
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Seated Calf Raise |
3 sets of 10 reps |
1 min. rest |
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Day 2: Arms - Monday, May 19, 2014 |
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Rope Push-Down |
3 sets of 10 reps |
1 min. rest |
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Dips |
3 sets of 10 reps |
1 min. rest |
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French Press |
3 sets of 10 reps |
1 min. rest |
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Close-Grip Bench
Press |
3 sets of 10 reps |
1 min. rest |
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Straight-Bar
Push-Down |
3 sets of 10 reps |
1 min. rest |
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Barbell Curl |
3 sets of 10 reps |
1 min. rest |
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Preacher Curl |
3 sets of 10 reps |
1 min. rest |
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Dumbbell Curl |
3 sets of 10 reps |
1 min. rest |
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Hammer Curl |
3 sets of 10 reps |
1 min. rest |
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Reverse Curl |
3 sets of 10 reps |
1 min. rest |
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Day 3: Rest - Tuesday, May 20,
2014 |
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Day 4: Back - Wednesday, May 21,
2014 |
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Reverse-Grip
Pull-Down |
4 sets of 10 reps |
1 min. rest |
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One-Arm Dumbbell Row |
4 sets of 10 reps |
1 min. rest |
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T-Bar Row |
4 sets of 10 reps |
1 min. rest |
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Bent-Over Barbell
Row |
3 sets of 10 reps |
1 min. rest |
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Seated Cable Row |
3 sets of 10 reps |
1 min. rest |
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Deadlift |
4 sets of 10 reps |
1 min. rest |
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Back Extension |
3 sets of 10 reps |
1 min. rest |
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Day 5: Shoulders - Thursday, May
22, 2014 |
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Seated Side Dumbbell
Lateral |
6 sets of 10 reps |
1 min. rest |
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Dumbbell Press |
4 sets of 10 reps |
1 min. rest |
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Barbell Front Raise
Barbell |
3 sets of 10 reps |
1 min. rest |
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Cable Lateral Raise |
3 sets of 10 reps |
1 min. rest |
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Rear Dumbbell
Lateral |
3 sets of 10 reps |
1 min. rest |
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Rear Cable Lateral |
3 sets of 10 reps |
1 min. rest |
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Dumbbell Shrug |
6 sets of 10 reps |
1 min. rest |
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Day 6: Legs - Friday, May 23, 2014 |
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Lying Leg Curl |
4 sets of 10 reps |
1 min. rest |
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Seated Leg Curl |
3 sets of 10 reps |
1 min. rest |
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Single-Leg Curl |
3 sets of 10 reps
per leg |
1 min. rest |
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Stiff-Legged
Deadlift |
3 sets of 10 reps |
1 min. rest |
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Leg Extension |
2 sets of 10 reps |
1 min. rest |
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Leg Press |
4 sets of 10 reps |
1 min. rest |
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Hack Squat |
4 sets of 10 reps |
1 min. rest |
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Front Squat |
4 sets of 10 reps |
1 min. rest |
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Lunge |
3 sets of 10 reps |
1 min. rest |
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Leg Extension |
4 sets of 10 reps |
1 min. rest |
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Day 7: Rest - Saturday, May 24,
2014 |
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Day 8: Chest - Sunday, May 25,
2014 |
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Incline Dumbbell
Press |
3-4 sets of 8-10
reps |
1 min. rest |
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Incline Dumbbell
Flyes |
5-6 sets of 8-10
reps |
1 min. rest |
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Smith Machine Bench
Press |
3 sets of 8-10 reps |
1 min. rest |
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Cable Crossover |
5-7 sets of 8-10
reps |
30 sec. rest |
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Day 9: Arms - Monday, May 26, 2014 |
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Triceps Pushdown -
Rope Attachment |
3 warm-up sets of
10-12 reps |
1 min. rest |
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Close-Grip Barbell
Bench Press |
2-3 sets of 10-12
reps |
1 min. rest |
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Dip Machine |
3 sets of 10-12 reps |
1 min. rest |
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Triceps Pushdown |
3 sets of 10-12 reps |
1 min. rest |
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Lying Triceps Press |
7 sets of 10-12 reps |
30 sec. rest |
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EZ-Bar Curl |
3-4 sets of 12-15
reps |
1 min. rest |
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Dumbbell Alternate
Bicep Curl |
3 sets of 10-12 reps |
1 min. rest |
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Spider Curl
Dumbbell |
3 sets of 10 reps |
1 min. rest |
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One Arm Dumbbell
Preacher Curl |
3 sets of 10-12 reps |
1 min. rest |
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Reverse Barbell Curl |
3 sets of 10-12 reps |
1 min. rest |
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Day 10: Rest - Tuesday, May 27,
2014 |
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Day 11: Back - Wednesday, May 28,
2014 |
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Wide-Grip Lat
Pulldown |
3-4 sets of 8-10
reps |
1 min. rest |
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Barbell Deadlift |
4 sets of 8-10 reps |
1 min. rest |
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One-Arm Dumbbell Row |
3 sets of 8-10 reps |
1 min. rest |
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Bent Over Barbell
Row |
3 sets of 8-10 reps |
1 min. rest |
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Lying T-Bar Row |
3 sets of 8-10 reps |
1 min. rest |
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Seated Cable Row
with Rope |
4 sets of 8-10 reps |
1 min. rest |
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Hyperextensions
(Back Extensions) |
4 sets of 8-10 reps |
1 min. rest |
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Rope Straight-Arm
Pulldown |
7 sets of 8-10 reps |
30 sec. rest |
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Day 12: Shoulders - Thursday, May
29, 2014 |
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Leverage Shoulder
Press |
4 sets of 6-10 reps |
1 min. rest |
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Side Lateral Raise |
4 sets of 10 reps |
1 min. rest |
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Standing Front
Barbell Raise Over Head |
3 sets of 10 reps |
1 min. rest |
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Seated Bent-Over
Rear Delt Raise |
4 sets of 10 reps |
1 min. rest |
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Cable Rope Rear-Delt
Rows |
4 sets of 10 reps |
1 min. rest |
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Cable Seated Lateral
Raise |
7 sets of 10 reps |
30 sec. rest |
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Smith Machine Shrug |
5 sets of 12 reps |
1 min. rest |
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Day 13: Legs - Friday, May 30,
2014 |
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Leg Extension |
2 warm-up sets of 15
reps |
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4-5 sets of 12 reps |
1 min. rest |
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Leg Press |
4 sets of 15-20 reps |
1 min. rest |
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Hack Squat |
3 sets of 10 reps |
1 min. rest |
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Smith Machine Squat |
5 sets of 6-10 reps |
1 min. rest |
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Barbell Lunge |
3-4 sets of 8 reps |
1 min. rest |
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Lying Leg Curl
(Unilateral) |
3 sets of 10-12 reps
per leg |
1 min. rest |
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Seated Leg Curl
(Unilateral) |
3 sets of 10-12 reps
per leg |
1 min. rest |
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Standing Leg Curl |
3 sets of 10 reps
per leg |
1 min. rest |
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Stiff-Legged Barbell
Deadlift |
3 sets of 8-10 reps |
1 min. rest |
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Standing Calf Raise |
3 sets of 10-12 reps |
1 min. rest |
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Seated Calf Raise |
3 sets of 10-12 reps |
1 min. rest |
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Day 14: Rest - Saturday, May 31,
2014 |
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Day 15: Travel - Sunday, June 01,
2014 |
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Day 16: Travel - Monday, June 02,
2014 |
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Day 17: Travel - Tuesday, June 03,
2014 |
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Day 18: Travel - Wednesday, June
04, 2014 |
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Day 19: Travel - Thursday, June
05, 2014 |
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Day 20: Travel - Friday, June 06,
2014 |
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Day 21: Travel - Saturday, June
07, 2014 |
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Day 22: Rest - Sunday, June 08,
2014 |
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Day 23: Easy Weights (Random) -
Monday, June 09, 2014 |
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Day 24: Easy weights (30 minutes)
- Tuesday, June 10, 2014 |
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Day 25: Easy weights (30 minutes)
- Wednesday, June 11, 2014 |
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Day 26: Easy weights (30 minutes)
- Thursday, June 12, 2014 |
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Day 27: Easy weights (30 minutes)
- Friday, June 13, 2014 |
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Day 28: Rest - Saturday, June 14,
2014 |
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Day 29: Chest/Biceps/Forearms -
Sunday, June 15, 2014 |
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Dumbbell Side
Lateral |
3 sets of 12 reps |
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Dumbbell Shoulder
Press |
3 sets of 8-12 reps |
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Standing Low-Pulley
Deltoid Raise |
3 sets of 8-12 reps |
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Standing Front
Barbell Raise |
2 sets of 10 reps |
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    Over Head with Olympic Bar |
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Bent-Over Dumbbell
Laterals |
3 sets of 10 reps |
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Triceps Overhead
Extension with Rope |
4 sets of 15 reps |
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Dumbbell One-Arm
Triceps Extension |
3 sets of 15 reps |
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Close-Grip Bench
Press |
3 sets of 8 reps |
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Day 30: Rest - Monday, June 16,
2014 |
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Day 31: Shoulders/Triceps -
Tuesday, June 17, 2014 |
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Dumbbell Side
Lateral |
3 sets of 12 reps |
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Dumbbell Shoulder
Press |
3 sets of 8-12 reps |
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Standing Low-Pulley
Deltoid Raise |
3 sets of 8-12 reps |
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Standing Front
Barbell Raise |
2 sets of 10 reps |
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    Over Head with Olympic Bar |
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Bent-Over Dumbbell
Laterals |
3 sets of 10 reps |
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Triceps Overhead
Extension with Rope |
4 sets of 15 reps |
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Dumbbell One-Arm
Triceps Extension |
3 sets of 15 reps |
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Close-Grip Bench
Press |
3 sets of 8 reps |
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Day 32: Chest/Biceps/Forearms -
Wednesday, June 18, 2014 |
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Incline Barbell
Press |
5 sets of 10-12 reps |
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Flat Dumbbell Press |
3 sets of 8-10 reps |
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Incline Dumbbell
Flyes |
3 sets of 10 reps |
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Cable Crossover |
3 sets of 12 reps |
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Decline Bench Press |
3 sets of 8 reps |
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Straight-Bar Curl |
5 sets of 15 reps |
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Dumbbell Alternate
Bicep Curl |
3 sets of 12 reps |
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Single-Arm Preacher
Curl |
3 sets of 10 reps |
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Hammer Curl |
2 sets of 12-15 reps |
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Reverse Curl |
6 sets of 15 reps |
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Day 33: Quads - Thursday, June 19,
2014 |
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Leg Extension |
3 sets of 20 reps |
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Leg Press |
4 sets of 12 reps |
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Squat |
4 sets of 6-10 reps |
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Lunge |
3 sets of 8 steps
per leg |
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Leg Extension |
4 heavy sets of 10
reps |
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Day 34: Hamstrings/Calves -
Friday, June 20, 2014 |
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Lying Leg Curl |
6 sets of 12 reps |
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Romanian Deadlift |
3 sets of 10 reps |
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Standing Leg Curl |
3 sets of 12 reps |
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Leg Press |
3 sets of 12 reps |
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(feet high and wide) |
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Standing Calf Raise |
4 sets of 10 reps |
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Donkey Calf Raise |
2 sets of 10 reps |
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Seated Calf Raise |
3 sets of 10 reps |
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Day 35: Rest - Saturday, June 21,
2014 |
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Day 36: Shoulders/Triceps -
Sunday, June 22, 2014 |
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Dumbbell Side
Lateral |
3 sets of 12 reps |
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Dumbbell Shoulder
Press |
3 sets of 8-12 reps |
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Standing Low-Pulley
Deltoid Raise |
3 sets of 8-12 reps |
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Standing Front
Barbell Raise |
2 sets of 10 reps |
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    Over Head with Olympic Bar |
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Bent-Over Dumbbell
Laterals |
3 sets of 10 reps |
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Triceps Overhead
Extension with Rope |
4 sets of 15 reps |
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Dumbbell One-Arm
Triceps Extension |
3 sets of 15 reps |
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Close-Grip Bench
Press |
3 sets of 8 reps |
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SUPERSET |
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French Press |
3 sets of 8 reps |
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Dumbbell Kickbacks |
3 sets of 12 reps |
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Dips - Triceps
Version |
3 sets of 15 reps |
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Barbell Shrug |
4 sets of 12 reps |
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Day 37: Back - Monday, June 23,
2014 |
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Wide-Grip Pull-Down |
3 sets of 10 reps |
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One-Arm Dumbbell Row |
3 sets of 10 reps |
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Bent-Over Barbell
Row |
4 sets of 10 reps |
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Deadlift |
3 sets of 12 reps |
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Close-Grip T-Bar Row |
3 sets of 10 reps |
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Behind-the-Neck
Pull-Down |
3 sets of 10 reps |
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Seated Rows |
3 sets of 10 reps |
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Back Extension |
3 sets of 10 reps |
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Day 38: Rest - Tuesday, June 24,
2014 |
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Day 39: Chest/Biceps/Forearms -
Wednesday, June 25, 2014 |
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Incline Barbell
Press |
5 sets of 10-12 reps |
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Flat Dumbbell Press |
3 sets of 8-10 reps |
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Incline Dumbbell
Flyes |
3 sets of 10 reps |
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Cable Crossover |
3 sets of 12 reps |
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Decline Bench Press |
3 sets of 8 reps |
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Straight-Bar Curl |
5 sets of 15 reps |
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Dumbbell Alternate
Bicep Curl |
3 sets of 12 reps |
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Single-Arm Preacher
Curl |
3 sets of 10 reps |
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Hammer Curl |
2 sets of 12-15 reps |
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Reverse Curl |
6 sets of 15 reps |
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Day 40: Quads - Thursday, June 26,
2014 |
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Leg Extension |
3 sets of 20 reps |
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Leg Press |
4 sets of 12 reps |
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Squat |
4 sets of 6-10 reps |
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Lunge |
3 sets of 8 steps
per leg |
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Leg Extension |
4 heavy sets of 10
reps |
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Day 41: Hamstrings/Calves -
Friday, June 27, 2014 |
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Lying Leg Curl |
6 sets of 12 reps |
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Romanian Deadlift |
3 sets of 10 reps |
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Standing Leg Curl |
3 sets of 12 reps |
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Leg Press |
3 sets of 12 reps |
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(feet high and wide) |
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Standing Calf Raise |
4 sets of 10 reps |
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Donkey Calf Raise |
2 sets of 10 reps |
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Seated Calf Raise |
3 sets of 10 reps |
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Day 42: Rest - Saturday, June 28,
2014 |
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Day 43: Shoulders - Sunday, June
29, 2014 |
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Dumbbell Side
Lateral |
3 sets of 12 reps |
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Dumbbell Shoulder
Press |
3 sets of 8-12 reps |
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Standing Low-Pulley
Deltoid Raise |
3 sets of 8-12 reps |
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Standing Front
Barbell Raise |
2 sets of 10 reps |
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    Over Head with Olympic Bar |
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Bent-Over Dumbbell
Laterals |
3 sets of 10 reps |
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Triceps Overhead
Extension with Rope |
4 sets of 15 reps |
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Dumbbell One-Arm
Triceps Extension |
3 sets of 15 reps |
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Close-Grip Bench
Press |
3 sets of 8 reps |
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Day 44: Chest - Monday, June 30,
2014 |
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Incline Dumbbell
Flyes |
1 warm-up set of 12
reps |
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Incline Dumbbell
Flyes |
4 sets of 12 reps |
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2 or 3 forced reps
on heaviest sets |
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Dumbbell Bench Press |
3 sets of 12 reps |
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Leverage Incline
Chest Press |
3 sets of 10-12 reps |
30 sec. rest |
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1 or 2 forced reps
at the end of sets |
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Cable Crossover |
7 sets of 12-15 reps |
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Day 45: Rest - Tuesday, July 01,
2014 |
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Day 46: Arms - Wednesday, July 02,
2014 |
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Triceps Pushdown -
Rope Attachment |
3 warm-up sets of
10-12 reps |
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Close-Grip Barbell
Bench Press |
2-3 sets of 10-12
reps |
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Dip Machine |
3 sets of 10-12 reps |
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Triceps Pushdown |
3 sets of 10-12 reps |
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Lying Triceps Press |
7 sets of 10-12 reps |
30 sec. rest |
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EZ-Bar Curl |
3-4 sets of 12-15
reps |
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Dumbbell Alternate
Bicep Curl |
3 sets of 10-12 reps |
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Spider Curl Barbell |
3 sets of 10 reps |
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Machine Preacher |
3 sets of 10-12 reps |
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Reverse Barbell Curl |
3 sets of 10-12 reps |
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Day 47: Vacation - Thursday, July
03, 2014 |
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Day 48: Vacation - Friday, July
04, 2014 |
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Day 49: Rest - Saturday, July 05,
2014 |
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Day 50: Rest - Sunday, July 06,
2014 |
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Day 51: Back/Back/Traps - Monday,
July 07, 2014 |
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Morning: Back |
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Chin-Up |
4 sets of 8-10 reps |
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Underhand Cable
Pulldowns |
3 sets of 8-10 reps |
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Reverse Grip
Bent-Over Rows |
2 sets of 8-10 reps |
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One-Arm Dumbbell Row |
3 sets of 8-10 reps |
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Leverage Iso Row |
3 sets of 8-10 reps |
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Seated Cable Rows |
3 sets of 8-10 reps |
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Hyperextensions
(Back Extensions) |
2 sets of 10-12 reps |
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Evening: Back/Traps |
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Barbell Deadlift |
5 sets of 8-10 reps |
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Straight-Arm
Dumbbell Pullover |
5 sets of 8-10 reps |
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Dumbbell Shrug |
3 sets of 8-10 reps |
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Barbell Shrug Behind
The Back |
3 sets of 8-10 reps |
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Upright Barbell Row |
3 sets of 8-10 reps |
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Day 52:
Chest/Biceps/Forearms/Calves - Tuesday, July 08, 2014 |
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Morning: Chest |
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Incline Dumbbell
Flyes |
1 warm-up set of 12
reps |
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4 sets of 12 reps |
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2 or 3 forced reps
on heaviest sets |
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Dumbbell Bench Press |
3 sets of 12 reps |
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Leverage Incline
Chest Press |
3 sets of 10-12 reps |
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1 or 2 forced reps
at the end of sets |
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Cable Crossover |
7 sets of 12-15 reps |
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Evening: Biceps/Forearms/Calves |
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EZ-Bar Curl |
3-4 sets of 12-15
reps |
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Dumbbell Alternate
Bicep Curl |
3 sets of 10-12 reps |
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Spider Curl Barbell |
3 sets of 10 reps |
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Machine Bicep Curl |
3 sets of 10-12 reps |
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Hammer Curl |
3 sets of 10-12 reps |
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Standing Calf Raise |
3 sets of 10-12 reps |
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Seated Calf Raise |
3 sets of 10-12 reps |
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Day 53: Rest - Wednesday, July 09,
2014 |
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Day 54: Hamstrings/Quads -
Thursday, July 10, 2014 |
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Morning: Hamstrings |
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Lying Leg Curl |
6 sets of 12 reps |
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Romanian Deadlift |
3 sets of 10 reps |
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Seated Leg Curl
(Unilateral) |
3 sets of 12 reps |
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High Stance Leg
Press |
3 sets of 12 reps |
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Evening: Quads |
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Leg Extension |
4 warm-up sets of 20
reps |
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Front Barbell Squat |
4 warm-up sets of
8-10 reps |
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3 working sets of
8-10 reps |
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Hack Squat |
1 warm-up set of
8-10 reps |
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3 working sets of
8-10 reps |
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Barbell Walking
Lunge |
3 sets of 60 feet |
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Leg Extension |
1 warm-up set of
12-15 reps |
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|
3 sets of 12-15 reps |
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last set is a
dropset |
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Day 55: Shoulders/Triceps -
Friday, July 11, 2014 |
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Morning: Shoulders |
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|
Leverage Shoulder
Press |
4 sets of 6-10 reps |
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|
Side Lateral Raise |
4 sets of 10 reps |
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Front Dumbbell Raise |
3 sets of 10 reps |
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|
Seated Bent-Over
Rear Delt Raise |
4 sets of 10 reps |
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Cable Rear Delt Fly |
4 sets of 10 reps |
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Standing Low-Pulley
Deltoid Raise |
7 sets of 10 reps |
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Evening: Triceps |
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Triceps Pushdown -
V-Bar Attachment |
2 warm-up sets of
12-15 reps |
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3 sets of 12-15 reps |
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Cable Rope Overhead
Triceps Extension |
3 sets of 12-15 reps |
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Close-Grip Barbell
Bench Press |
2 warm-up sets of
12-15 reps |
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3 sets of 12-15 reps |
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Lying Triceps Press |
7 sets of 10-12 reps |
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Day 56: Rest - Saturday, July 12,
2014 |
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Day 57: Rest - Sunday, July 13,
2014 |
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Day 58: Chest - Monday, July 14,
2014 |
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Incline Dumbbell
Flyes |
1 warm-up set of 12
reps |
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Incline Dumbbell
Flyes |
4 sets of 12 reps |
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2 or 3 forced reps
on heaviest sets |
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Dumbbell Bench Press |
3 sets of 12 reps |
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Leverage Incline
Chest Press |
3 sets of 10-12 reps |
30 sec. rest |
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1 or 2 forced reps
at the end of sets |
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Cable Crossover |
7 sets of 12-15 reps |
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Day 59: Back - Tuesday, July 15,
2014 |
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Close-Grip Front Lat
Pulldown |
4 sets of 10-12 reps |
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Lying T-Bar Row |
3 sets of 10-12 reps |
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One-Arm Dumbbell Row |
3 sets of 10-12 reps |
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Leverage Iso Row |
3 sets of 10-12 reps |
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Underhand Cable
Pulldowns |
3 sets of 10-12 reps |
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Seated Cable Rows |
7 sets of 10-12 reps |
30 sec. rest |
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Day 60: Arms - Wednesday, July 16,
2014 |
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Triceps Pushdown -
Rope Attachment |
3 warm-up sets of
10-12 reps |
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Close-Grip Barbell
Bench Press |
2-3 sets of 10-12
reps |
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Dip Machine |
3 sets of 10-12 reps |
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Triceps Pushdown |
3 sets of 10-12 reps |
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Lying Triceps Press |
7 sets of 10-12 reps |
30 sec. rest |
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EZ-Bar Curl |
3-4 sets of 12-15
reps |
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Dumbbell Alternate
Bicep Curl |
3 sets of 10-12 reps |
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Spider Curl Barbell |
3 sets of 10 reps |
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Machine Preacher |
3 sets of 10-12 reps |
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Reverse Barbell Curl |
3 sets of 10-12 reps |
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Day 61: Rest - Thursday, July 17,
2014 |
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Day 62: Legs - Friday, July 18,
2014 |
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Leg Extension |
4 sets of 10 reps |
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(Stretch between
sets) |
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Leg Press |
3 sets of 15-20 reps |
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Forced reps on final
set |
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(Full range of
motion, don't lock knees) |
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Hack Squat |
3 sets of 8-10 reps |
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Smith Machine Squat |
4 sets of 8-10 reps |
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Barbell Lunge |
2 sets of 8 reps per
leg |
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Lying Leg Curl |
3 sets of 10 reps |
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Seated Leg Curl |
3 sets of 10 reps |
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Standing Leg Curl |
3 sets of 10 reps
per leg |
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Day 63: Rest - Saturday, July 19,
2014 |
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Day 64: Shoulders - Sunday, July
20, 2014 |
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Smith Machine
Overhead Shoulder Press |
4 sets of 10 reps |
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Side Lateral Raise |
4 sets of 10 reps |
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Standing Front
Barbell Raise Over Head |
3 sets of 10 reps |
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Seated Bent-Over
Rear Delt Raise |
4 sets of 10 reps |
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Cable Rear Delt Fly |
4 sets of 10 reps |
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Standing Low-Pulley
Deltoid Raise |
7 sets of 10 reps |
30 sec. rest |
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Barbell Shrug |
5 sets of 12 reps |
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Day 65: Chest - Monday, July 21,
2014 |
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Incline Dumbbell
Press |
3-4 sets of 10-15
reps |
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Incline Dumbbell
Flyes |
3-4 sets of 10-15
reps |
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Leverage Chest Press |
3 sets of 10-12 reps |
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plus 10 partial reps
on last set |
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Cable Crossover |
7 sets of 10-15 reps |
30 sec. rest |
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Day 66: Rest - Tuesday, July 22,
2014 |
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Day 67: Back - Wednesday, July 23,
2014 |
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Underhand Cable
Pulldowns |
3-4 sets of 8-10
reps |
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Deadlift |
4 sets of 8-10 reps |
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One-Arm Dumbbell Row |
3 sets of 8-10 reps |
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Reverse Grip
Bent-Over Rows |
3 sets of 8-10 reps |
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T-Bar Row |
3 sets of 8-10 reps |
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Seated Cable Row
with Rope |
4 sets of 8-10 reps |
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Back Extension |
4 sets of 8-10 reps |
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Rope Straight-Arm
Pulldown |
7 sets of 8-10 reps |
30 sec. rest |
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Day 68: Arms - Thursday, July 24,
2014 |
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Rope Push-Down |
3 warm-up sets of
10-12 reps |
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Close-Grip Bench
Press |
2-3 sets of 10-12
reps |
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Machine Dip |
3 sets of 10-12 reps |
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Straight-Bar
Push-Down |
3 sets of 10-12 reps |
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Lying Triceps Press |
7 sets of 10-12 reps |
30 sec. rest |
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EZ-Bar Curl |
3-4 sets of 12-15
reps |
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Alternating Standing
Dumbbell Curl |
3 sets of 10-12 reps |
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Spider Curl Barbell |
3 sets of 10 reps |
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Preacher Machine
Curl |
3 sets of 10-12 reps |
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Dumbbell Hammer
Curls |
3 sets of 10-12 reps |
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Day 69: Legs - Friday, July 25,
2014 |
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Leg Extension |
2 warm-up sets of 15
reps |
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4-5 sets of 12 reps |
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Leg Press |
4 sets of 15-20 reps |
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Hack Squat |
3 sets of 10 reps |
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Smith Machine Squat |
5 sets of 6-10 reps |
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Stationary Dumbbell
Lunge |
3-4 sets of 8 reps |
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Lying Leg Curl
(Unilateral) |
3 sets of 10-12 reps
per leg |
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Seated Leg Curl
(Unilateral) |
3 sets of 10-12 reps
per leg |
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Standing Single-Leg
Curl |
3 sets of 10 reps
per leg |
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Standing Calf Raise |
3 sets of 10-12 reps |
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Seated Calf Raise |
3 sets of 10-12 reps |
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Day 70: Rest - Saturday, July 26,
2014 |
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Day 71: Shoulders - Sunday, July
27, 2014 |
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Dumbbell Shoulder
Press |
4 sets of 6-10 reps |
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Side Lateral Raise |
4 sets of 10 reps |
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Front Dumbbell Raise |
3 sets of 10 reps |
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Seated Bent-Over
Rear Delt Raise |
4 sets of 10 reps |
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Cable Rear Delt Fly |
4 sets of 10 reps |
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Standing Low-Pulley
Deltoid Raise |
7 sets of 10 reps |
30 sec. rest |
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Dumbbell Shrug |
5 sets of 12 reps |
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|
|
Day 72: Chest - Monday, July 28,
2014 |
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|
Leverage Chest Press |
3-4 sets of 8-10
reps |
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Incline Dumbbell
Flyes |
5-6 sets of 8-10
reps |
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Flat Dumbbell Press |
3 sets of 8-10 reps |
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Cable Crossover |
7 sets of 10-15 reps |
30 sec. rest |
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Day 73: Rest - Tuesday, July 29,
2014 |
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Day 74: Back - Wednesday, July 30,
2014 |
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Close-Grip Pull-Down |
4 sets of 10-12 reps |
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T-Bar Row |
3 sets of 10-12 reps |
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One-Arm Dumbbell Row |
3 sets of 10-12 reps |
|
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|
Leverage Iso Row |
3 sets of 10-12 reps |
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Underhand Cable
Pulldowns |
3 sets of 10-12 reps |
|
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|
Seated Cable Rows |
7 sets of 10-12 reps |
30 sec. rest |
|
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|
|
|
|
|
|
Day 75: Arms - Thursday, July 31,
2014 |
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|
|
V-Bar Push-Down |
2 warm-up sets of
12-15 reps |
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|
3 sets of 12-15 reps |
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Triceps Overhead
Extension with Rope |
3 sets of 12-15 reps |
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Close-Grip Bench
Press |
2 warm-up sets of
12-15 reps |
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|
3 sets of 12-15 reps |
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|
|
Lying Triceps Press |
7 sets of 10-12 reps |
|
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|
|
|
|
|
|
|
|
|
|
Barbell Curl |
3-4 sets of 12-15
reps |
|
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|
|
Alternating Standing
Dumbbell Curl |
3 sets of 10-12 reps |
|
|
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|
|
|
|
|
|
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|
|
Spider Curl Barbell |
3 sets of 10 reps |
|
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|
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|
|
One-Arm Dumbbell
Preacher Curl |
3 sets of 10-12 reps |
|
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|
|
|
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|
Reverse Curl |
3 sets of 10-12 reps |
|
|
|
|
|
|
|
|
|
|
|
Day 76: Legs - Friday, August 01,
2014 |
|
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|
|
|
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|
|
Leg Extension |
4 light sets of 20
reps |
|
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|
|
Front Squat |
4 warm-up sets of
8-10 reps* |
|
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|
|
3 working sets of
8-10 reps |
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|
|
Hack Squat |
1 warm-up set of
8-10 reps |
|
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|
|
|
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|
|
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|
|
|
3 working sets of
8-10 reps |
|
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|
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|
|
|
|
|
Walking Lunge |
3 sets of 60 feet |
|
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|
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|
|
Leg Extension |
3 sets of 12-15 reps |
|
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|
|
last set is a
dropset |
|
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|
|
|
Lying Leg Curl |
4 sets of 12 reps |
|
|
|
|
|
|
|
|
|
|
|
|
Romanian Deadlift |
3 sets of 10 reps |
|
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|
|
|
|
|
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|
|
|
Standing Leg Curl |
3 sets of 12 reps
per leg |
|
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|
|
|
|
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|
|
|
Leg Press (feet high
and wide) |
3 sets of 12 reps
per leg |
|
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|
|
|
|
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|
|
|
Standing Calf Raise |
3 sets of 10-12 reps |
|
|
|
|
|
|
|
|
|
|
|
|
Seated Calf Raise |
3 sets of 10-12 reps |
|
|
|
|
|
|
|
|
|
|
|
Day 77: Rest - Saturday, August
02, 2014 |
|
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|
|
|
|
|
|
|
Day 78: Shoulders - Sunday, August
03, 2014 |
|
|
|
|
|
|
|
|
|
|
|
Smith Machine
Overhead Shoulder Press |
4 sets of 6-10 reps |
|
|
|
|
|
|
|
|
|
|
|
|
Dumbbell Lateral
Raise |
4 sets of 10 reps |
|
|
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|
|
|
|
|
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|
|
|
Standing Front
Barbell Raise Over Head |
3 sets of 10 reps |
|
|
|
|
|
|
|
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|
|
|
|
Bent-Over Dumbbell
Raise |
4 sets of 10 reps |
|
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Cable Rope Rear-Delt
Rows |
4 sets of 10 reps |
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Standing Low-Pulley
Deltoid Raise |
7 sets of 10 reps |
30 sec. rest |
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Smith Machine Shrug |
5 sets of 12 reps |
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Day 79: Chest - Monday, August 04,
2014 |
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Leverage Incline
Chest Press |
4 sets of 8-10 reps |
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Dumbbell Bench Press |
4 sets of 8-10 reps |
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Incline Dumbbell
Flyes |
4 sets of 8-10 reps |
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Cable Crossover |
4 sets of 10-12 reps |
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Bent-Arm Dumbbell
Pullover |
4 sets of 10-12 reps |
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Day 80: Rest - Tuesday, August 05,
2014 |
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Day 81: Back - Wednesday, August
06, 2014 |
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Underhand Cable
Pulldowns |
4 sets of 10-12 reps |
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Seated Cable Rows |
4 sets of 10-12 reps |
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Lying T-Bar Row |
3 sets of 10-12 reps |
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Bent-Arm Barbell
Pullover |
4 sets of 10-12 reps |
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Leverage Iso Row |
4 sets of 10-12 reps
per arm |
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One-Arm Dumbbell Row |
4 sets of 10-12 reps |
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Hyperextensions
(Back Extensions) |
4 sets of 10 reps |
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Day 82: Arms/Calves - Thursday,
August 07, 2014 |
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Triceps Pushdown -
Rope Attachment |
6 sets of 10-15 reps |
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Triceps Pushdown |
4 sets of 12-15 reps |
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Dips - Triceps
Version |
3 sets to failure |
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Close-Grip Barbell
Bench Press |
3 sets of 10-12 reps |
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Seated Triceps Press |
4 sets of 12-15 reps |
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/Overhead Dumbbell
Extension |
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Machine Preacher |
4 sets of 10-12 reps |
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Preacher Curl |
4 sets of 10-12 reps |
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Hammer Curl |
4 sets of 10-12 reps |
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Seated Dumbbell Curl |
3 sets of 10-12 reps |
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Barbell Curl |
4 sets of 10-12 reps |
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Standing Calf Raise |
3 sets of 10 reps |
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Seated Calf Raise |
3 sets of 10 reps |
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Calf Press On The
Leg Press Machine |
3 sets of 10 reps |
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Day 83: Legs - Friday, August 08,
2014 |
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Leg Extension |
5 sets of 10 reps |
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Front Barbell Squat |
4 sets of 8-10 reps |
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Leg Press |
4 sets of 8-10 reps |
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Hack Squat |
4 sets of 10 reps |
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Smith Machine Pistol
Squat |
3 sets of 10 reps
per leg |
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Seated Leg Curl |
4 sets of 10-12 reps |
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Weight: 70, 100,
125, 140 |
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Lying Leg Curl |
4 sets of 12 reps |
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Stiff-Legged Barbell
Deadlift |
3 sets of 10 reps |
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High Stance Leg
Press |
3 sets of 10 reps |
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Thigh Adductor |
3 sets of 10 reps |
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Thigh Abductor |
3 sets of 10 reps |
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Day 84: Rest - Saturday, August
09, 2014 |
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Day 85: Shoulders - Sunday, August
10, 2014 |
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Dumbbell Shoulder
Press |
6 sets of 10-12 reps |
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Side Lateral Raise |
4 sets of 10 reps |
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Machine Shoulder
(Military) |
4 sets of 10-12 reps |
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Standing Low-Pulley
Deltoid Raise |
4 sets of 10-12 reps |
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Standing Front
Barbell Raise Over Head |
4 sets of 10 reps |
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Cable Seated Lateral
Raise |
4 sets of 10 reps |
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Dumbbell Shrug |
4 sets of 10 reps |
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Smith Machine Shrug |
3 sets of 10-15 reps |
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Day 86: Chest - Monday, August 11,
2014 |
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Leverage Incline
Chest Press |
4 sets of 8-10 reps |
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Dumbbell Bench Press |
4 sets of 8-10 reps |
|
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|
Incline Dumbbell
Flyes |
4 sets of 8-10 reps |
|
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Cable Crossover |
4 sets of 10-12 reps |
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Bent-Arm Dumbbell
Pullover |
4 sets of 10-12 reps |
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Day 87: Rest - Tuesday, August 12,
2014 |
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Day 88: Back - Wednesday, August
13, 2014 |
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|
Underhand Cable
Pulldowns |
4 sets of 10-12 reps |
|
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|
Seated Cable Rows |
4 sets of 10-12 reps |
|
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|
Lying T-Bar Row |
3 sets of 10-12 reps |
|
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|
Bent-Arm Barbell
Pullover |
4 sets of 10-12 reps |
|
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|
|
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|
|
|
Leverage Iso Row |
4 sets of 10-12 reps
per arm |
|
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|
|
|
|
|
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|
|
One-Arm Dumbbell Row |
4 sets of 10-12 reps |
|
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|
|
|
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|
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|
|
Hyperextensions
(Back Extensions) |
4 sets of 10 reps |
|
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|
|
|
|
|
|
|
|
|
Day 89: Arms/Calves - Thursday,
August 14, 2014 |
|
|
|
|
|
|
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|
|
Triceps Pushdown -
Rope Attachment |
6 sets of 10-15 reps |
|
|
|
|
|
|
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|
|
Triceps Pushdown |
4 sets of 12-15 reps |
|
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|
Dips - Triceps
Version |
3 sets to failure |
|
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|
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|
|
Close-Grip Barbell
Bench Press |
3 sets of 10-12 reps |
|
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|
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|
|
Seated Triceps Press |
4 sets of 12-15 reps |
|
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|
|
|
|
|
|
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|
|
/Overhead Dumbbell
Extension |
|
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|
|
|
|
|
|
|
|
|
|
|
Machine Preacher |
4 sets of 10-12 reps |
|
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|
|
Preacher Curl |
4 sets of 10-12 reps |
|
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|
Hammer Curl |
4 sets of 10-12 reps |
|
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|
Seated Dumbbell Curl |
3 sets of 10-12 reps |
|
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|
Barbell Curl |
4 sets of 10-12 reps |
|
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|
Standing Calf Raise |
3 sets of 10 reps |
|
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|
Seated Calf Raise |
3 sets of 10 reps |
|
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|
Calf Press On The
Leg Press Machine |
3 sets of 10 reps |
|
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|
Day 90: Legs - Friday, August 15,
2014 |
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|
|
Leg Extension |
5 sets of 10 reps |
|
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|
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|
Front Barbell Squat |
4 sets of 8-10 reps |
|
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|
|
Leg Press |
4 sets of 8-10 reps |
|
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|
|
Hack Squat |
4 sets of 10 reps |
|
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|
|
|
|
|
|
|
|
|
Smith Machine Pistol
Squat |
3 sets of 10 reps
per leg |
|
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|
|
|
|
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|
|
|
|
Seated Leg Curl |
4 sets of 10-12 reps |
|
|
|
|
|
|
|
|
|
|
|
|
|
Weight: 70, 100,
125, 140 |
|
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|
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|
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|
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|
|
Lying Leg Curl |
4 sets of 12 reps |
|
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|
|
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|
|
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|
|
Stiff-Legged Barbell
Deadlift |
3 sets of 10 reps |
|
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|
|
|
|
|
|
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|
|
High Stance Leg
Press |
3 sets of 10 reps |
|
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|
|
Thigh Adductor |
3 sets of 10 reps |
|
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|
Thigh Abductor |
3 sets of 10 reps |
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|
Day 91: Rest - Saturday, August
16, 2014 |
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