Mo: 18.12.2006
Barbell Bent Knee Good Morning: 50KG 15/15/15
Barbell Full Squat: 50KG 15/15/15
Barbell Single Leg Squat: 2x20KG 8/6/5
Barbell Close Grip Curls: 32,5KG 12/11/10
Barbell Close Grip Preacher Curls: 22,5KG 10/8/8
Dumbbell Concentration Curls: 13,5KG 10/8/7
Tue: 19.12.2006
Barbell Bench Press: 55KG 10/8/6
Incline Fly: 2 x 20KG 12/10/9
Incline Dumbbell Bench Press: 2x20KG 10/8/8
Jack Knife
Cross
Barbell Wrist Curls: 35KG 11/8/9
Barbell Reverse Wrist Curls: 15KG 10/7/7
Thu: 21.12.2006
Barbell Bent Over Row: 50KG 12/12/11
Barbell Bent Arm Pull-Over: 30KG 12/12/10
Deadlift: 70KG 10/8/7
Weighted Neck Flexion: 20KG 14/12/12
Weighted Neck Extension: 20KG 11/11/8
Fri: 22.12.2006
Barbell Behind Neck Press: 35KG 12/9/8
Barbell Upright Row: 45KG 8/6/6
Dumbbell Rear Lateral Raise (Seated): 2 x 20KG 10/10/10
Barbell Shrug: 70 KG 20/20/20
Barbell Triceps Extension: 22,5KG 15/13/10
Barbell Close Grip Bench Press: 45KG 10/8/7
Dumbbell One Arm Triceps Extensions: 10KG 15/15/12
