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Old 12-02-2010, 03:43 PM
jaypo jaypo is offline
jaypo is losing pounds, but putting on mass!
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Join Date: Oct 2008
Location: Houma, LA
Posts: 40
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I missed Back and calves last Friday. And I am substituting cardio instead of legs from now on.

Monday was Chest and biceps.

Warmup- chest press with half stack for 20 reps.
set 1- 6 reps with stack plus 35 lbs
set 2- same
set 3- same

Incline DB press:
set 1- 10 reps with 75 lb dbs
set 2- 10 reps with 80 lb dbs
set 3- 10 reps with 80 lb dbs

Pec Fly:
set 1- 20 reps with 110

Dips- 3 sets of 10 with body weight

Biceps- warmup- 15 db curls with 25lb dbs
set 1- 6 reps with 50 lb dbs
set 2- 6 reps with 50 lb dbs
set 3- 6 reps with 55 lb dbs

Hammer curls-
set 1- 10 reps with 40 lb dbs
set 2- 10 reps with 50 lb dbs
set 3- 10 reps with 50 lb dbs

Close grip ez curls-
set 1- 20 reps with 55lbs

I then did 16 minutes on the elliptical; had to leave early to get my daughter from Church.
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