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2013 - Strength Beyond Strength


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01/84 - Chest / Triceps

 

Cardio - 20 minute walk on treadmill.

 

DB Bench

Warm Up

12x30

12x30

12x30

 

10x40

10x50

10x50

 

Incline Fly

15x25

15x25

 

Straight Arm Pullover

12x30

12x35

 

Rope Extension

12x80

12x90

10x100

 

Skull Crushers

12x30

10x30

12x30

 

Overhead DB Extension

12x35

9x40

9x40

 

Cardio - 20 minute walk on treadmill.

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03/84 - Back & Biceps

 

Cardio - 20 Minute treadmill walk

 

Reverse Grip Pulldown

10x80

10x100

10x130

10x150

 

Bent Over BB Row

12x95

12x105

12x115

12x125

 

Hyper Extensions

12xBW

12x10

12x10

 

Straight Arm Cable Pulldown

15x50

15x60

15x60

15x60

15x70

12x70

12x70

 

Concentraion Curls

15x10

15x10

15x15

15x15

15x20

 

DB Bicep Curls

15x20

15x20

12x25

 

Cable Bicep Curls

15x40

15x40

15x50

 

Cardio - 20 minute walk home

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04/84 - Shoulders, Calves, & Abs

 

Cardio - 20 minutes on treadmill

 

BB Military Press

8x45

8x45

8x55

8x70

8x95

 

DB Lat Raise

15x10

15x15

15x15

12x20

 

Upright BB Row (Wide, Med, Narrow Grip)

7x40

7x40

7x40

 

Lying Rear Delt Riase

15x10 x 7 Sets

 

SUPERSET

AB Crunch Machine

20x45

20x45

20x45

Calf Raise on Leg Press

20x90

20x90

20x90

 

Standing Calf Raise

20xBW x 3 Sets

 

Cardio - 20 Minutes on treadmill

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  • 1 year later...

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