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  #11  
Old 02-16-2012, 04:47 PM
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Alternate Dumbbell Curls (weight is total)
10reps - 20kg
10reps - 50kg
8 reps - 70kg

Tricep Press
30reps - 30kg
30reps - 30kg
10reps - 50kg
4 rep - 90kg

Concentration Curl
10reps - 10kg
10reps - 25kg
10reps - 35kg


Overhead Dumbbell Extensions
10reps - 10kg
10reps - 25kg
10reps - 35kg
10 reps - 45kg

Preacher Curls
50reps - 20kg
50reps - 20kg
3reps - 40kg


Rope Overhead Tricep pulls
10reps -10kg
10reps - 20kg
10 reps - 30kg

Forearm Curls SS Reverse forearm curls
30reps - 40kg
30reps - 40kg
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  #12  
Old 02-20-2012, 08:42 AM
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Saturday nights workout

Incline dumbbell press
12 reps - 20kg
10 reps - 50kg
10 reps - 70kg
10 reps - 80 kg

Bench Press
10 reps - 50kg
10 reps - 70 kg
2 reps - 90kg (+5 forced reps)
4 forced reps - 110kg

Machine Press
10 reps - 20kg
10 reps - 50kg
10 reps - 100kg

Dumbbell Flys
10 reps - 40kg
10 reps - 50kg
10 reps - 60kg

Decline Dumbbell Press
12 reps - 20kg
12 reps - 50kg
10 reps - 70kg

Machine Flys
12 reps - 10kg
12 reps - 30kg
12 reps - 40kg
4 reps - 50kg

Sundays workout

Deadlift
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg
10 reps - 100kg

Incline Dumbbell Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 70kg
4 reps - 110kg

Wide Grip Pulldowns
10 reps - 20kg
10 reps - 50kg
8 reps - 70kg
4 reps - 80kg

Pull ups
10 reps - assisted
10 reps - assisted
10 reps - assisted

Machine Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 100kg

Good Mornings
12 reps - 40
12 reps - 60kg
12 reps - 60kg

Abs Tri set
2 sets
20 reps - crunche
10 reps leg raises
10 reps leg twists
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  #13  
Old 02-20-2012, 10:42 PM
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Squats
50reps - 60kg
50reps - 60kg
2reps - 150kg
2rep - 150kg

Hamstring Curls (DB)
15reps - 10kg
15reps - 10kg
15reps - 10kg

Dumbbell Lunges
15reps - 20kg
15reps - 20kg
Leg Extensions
10kg - 10reps
FST style - 30kg - 7sets 10 reps - 30second rests

Calf Raises
15rep - 110kg
FST style - 110kg - 7sets 10 reps - 30second rests

Reverse Calf Raises
15reps - 130kg triple set
15reps - 130kg triple set
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  #14  
Old 02-21-2012, 09:21 PM
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21-02-12

Barbbell Press
30reps - 20kg
12reps - 40kg
5reps - 60kg

Lateral Raises
50reps - 10kg
50reps - 10kg
10reps - 20kg
10 reps - 30kg

Rear Raises
10reps - 30kg
10reps - 70kg
4reps - 110kg

Seated Press
10reps - 20kg
10reps - 50kg
10reps - 80kg
10reps - 90kg

Seated Lateral Raises
30reps - 10kg
10reps - 20kg
10reps - 30kg
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  #15  
Old 02-22-2012, 09:42 PM
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Alternate Dumbbell Curls (weight is total)
10reps - 20kg
10reps - 30kg
10reps - 50kg
5 reps - 70kg

Tricep Press
10reps - 30kg
10reps - 30kg
10reps - 70kg

Concentration Curl
50reps - 10kg
50reps - 10kg
10reps - 25kg
5reps - 35kg


Overhead Dumbbell Extensions
50reps - 20kg
50reps - 20kg
10reps - 35kg
10 reps - 45kg

10mins stepper
10mins bike
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  #16  
Old 02-27-2012, 11:29 PM
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Incline dumbbell press
12 reps - 20kg
10 reps - 50kg
10 reps - 70kg
10 reps - 80 kg

Bench Press
10 reps - 50kg
10 reps - 70 kg
2 reps - 90kg

Machine Press
10 reps - 20kg
10 reps - 50kg
10 reps - 100kg

Dumbbell Flys
30 reps - 20kg
30 reps - 20kg
10 reps - 50kg

Decline Dumbbell Press
12 reps - 20kg
12 reps - 50kg
10 reps - 70kg

Machine Flys
12 reps - 10kg
12 reps - 30kg
12 reps - 40kg
6 reps - 50kg
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  #17  
Old 02-29-2012, 08:47 AM
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28-02-12

Squats
30reps - 80kg
30reps - 80kg
10reps - 110kg
5rep - 170kg

Hamstring Curls (DB)
15reps - 10kg
15reps - 20kg
15reps - 25kg

Calf Raises
15rep - 150kg
15rep - 150kg
15rep - 150kg

Reverse Calf Raises
15reps - 150kg triple set
15reps - 150kg triple set
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  #18  
Old 03-08-2012, 09:46 PM
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MI40 style, As of Tuesday i started Ben Pakulski's MI40 program.. here goes 40 days of hell lol



Tuesday


Back

Straight Arm Lat pulldown 8 reps - 20,50,60 then dropset

Lat Pulldowns 8 reps - 20,50,60 then dropset

Barbell rows 8 reps - 60,90,110 then dropset

One Arm Rows 8 reps - 50,60,70 then dropset

hyper-extensions 8 reps - 4 sets


Hamstrings

Lying dumbell curls 8 reps - 20,35,50 then dropset

stiff leg deadlifts 8 reps - 60,80,100 then dropset
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  #19  
Old 03-08-2012, 09:54 PM
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Wednesday

Chest
Barbell Press 8 reps - 80,90,110 then dropset
Incline Dumbell Press 8 reps - 30,50,80 then dropset
Press Flys 8 reps - 20,30,50 then dropset
Machine Fly s/s Pushups 8 reps - 20,30,40 then dropset

Biceps
Machine Preacher Curl 8 reps - 20,30,40 then dropset
Seated Dumbell Curls 8 reps - 20,30,50 then dropset
Cable Curls 8 reps - 20,30,40 then dropset
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  #20  
Old 03-09-2012, 06:09 PM
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Thursday
Leg Extensions 8 reps - 30,40,50 then dropset
Squats 8 reps - 60,110,150 the dropset
Wall Squats - 20reps 4 sets

Seated Calf Raises, 8 reps 30,50,60 then dropset
Calf Raises 8 reps 130,130,130
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