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JayRoc
Level

Join date: Nov 2006
Posts: 655

Friday.



A1. Fat bar Bench Press: 60, 80, 90kg x 10.
A2. Pull-ups: 4 x 5.

B. RDl: 60, 80, 100, 120kg x 10.

C. Low incline DB Press: 35kg x 2 x 10.

D1. BB curl: bar x 4 x 20.
D2. Flye: 3 x 8.
D3. Rope pushdown: x 8, 10, 12.

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JayRoc
Level

Join date: Nov 2006
Posts: 655

Monday.



A. Seated DB OHP: 3 x 10 @13.5kg, 16kg x 10, 22kg x 10, 26kg x 10.

B1. Lateral Raise: 4 x 10.
B2. Plate Front Raise: 3 x 10.
B3. Face Pulls: 3 x 15.

C. Rolling DB extension: 3 x 12.

D. Dips: BW 10kg x 3 x 8

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JayRoc
Level

Join date: Nov 2006
Posts: 655

Tuesday.



A. SSB squat: 25, 45, 65, 85kg x 10.

B. Back Squat: 80kg x 10, 90kg x 10.

C. Lying Russian Twist: 20kg x 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Posts: 655

Friday.



A. Pull-ups: 10, 10, 9.

B. Fat Bar Bench Press: 60kg x 10, 85kg x 10, 100kg x 5.

C. Low Incline DB Press: 40kg x 6, 6, 8.

D. RDL: 60, 100, 115, 130kg x 10.

E. Flye; 3 x 8.

F. DB Curl: 6 x 10.

G. Pulldown: 3 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 655

Monday.



A. SSB Squat: 25, 45, 65kg x 10.

B. Back Squat: 80kg x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 655

Friday.



A. Bench Press: 60, 70, 80kg x 10.

B. Incline DB Press: 22, 25, 32.5kg x 10.

C. Flye: 20kg DB's x 3 x 10.

D. Seated DB OHP: 15kg x 8, 20kg x 2 x 8.

E. Lateral Raise: 15kg DB's x 3 x 8.

F. Pushdown: 4 x 10.

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