111017

111017

1) Pull-Ups - 3 x 6-8 (Weighted)
2) Barbell Shoulder Press - 3 x 6-8
3) Seated Cable Rows - 3 x 8-10
4) Dumbbells Bench Press - 3 x 8-10
5) DB Flyes - 2 x 10-15
6) Barbell Curls - 3 x 10-12
7) Skull Crushers - 2 x 12-15

Abs - lower abs on bench thing/obliques

110917

110917

1) Squats - 3 x 6-8
2) Split Squats - 3 x 8-10
3) Lying Leg Curls - 3 x 10-12
4) Seated Calf Raises - 4 x 10-15

Hanging Leg Raises - 3 x MAX

110717

110717

1)BB Bench Press - 3 x 6-8
2) DB Chest Supported Rows - 3 x 6-8
3) Incline DB press - 3 x 8-10
4) Lat Pulldowns(Neutral Grip) - 3 x 8-10
5) Lat Raises - 2 x 10-15
6) Triceps pushdowns - 3 x 10-12
7) Db Curls - 2 x 12-15

Decline Sit Ups

110617

110617

1) Romanian Deadlifts - 3 x 6-8
2)Leg Press - 3 x 10-12
3) Seated Leg Curls - 3 x 8-10
4) Calf Raises - 4 x 6-8

Hanging Leg Raises - 3 x 20 with holds

110117

110117 Tuesday

1) Bench Press - 3 x 6-8
2) Chest Supported Rows - 3 x 6-8
3) Incline DB press - 3 x 8-10
4) Lat Pulldowns(Neutral Grip) - 3 x 8-10
5) Lat Raises - 2 x 10-15
6) Triceps pushdowns - 3 x 10-12
7) Db Curls - 2 x 12-15

Decline Sit Ups