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#101
09-30-2010, 04:20 PM
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Thursday, 9/30/2010, Shoulders
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 2X165X10, 2X165X8 Seated Rear Delt, 4X120X10 Seated Angled Shoulder Press, 4X200X12 Seated Rear Delt, 2X120X10, 2X120X8 
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#102
10-02-2010, 11:54 AM
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Friday, 10/1/2010, Arms
Warmup, Crunches, 4XBWX120 Standing EZ Barbell Curls, 4X75X10 Standing EZ Barbell Tricep Presses, 4X95X10 Standing Alternating Dumbbell Curls, 4X40X8 Standing Triceps Pushdowns, 4X150X16 Machine Bicep Flys, 4X25X10 Machine Tricep Presses, 4X50X10
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#103
10-04-2010, 03:49 PM
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Monday, 10/4/2010, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X225X10 Inclined Dumbbell Flyes, 1X65X8, 3X60X10 Vertical Chest Press Machine, 1X50X10, 1X100X10, 1X150X10, 4X200X10
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#104
10-05-2010, 09:19 PM
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Tuesday, 10/5/2010, Back
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10 Narrow Grip Cable Rows, 4X190X10 Seated Row Machine, 1X50X10, 4X100X10
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#105
10-07-2010, 02:04 PM
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Wednesday, 10/6/2010, Legs
Warmup, Crunches, 4XBWX120 Angled Leg Presses, 2X90X10, 2X180X10, 2X270X10, 2X320X10 Angled Calf Raises, 4X360X20 Kneeling Hamstring Curl, 4X35X10
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#106
10-07-2010, 02:05 PM
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Thursday, 10/7/2010, Shoulders
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 2X170X10, 2X170X8 Seated Rear Delt, 4X120X10 Seated Angled Shoulder Press, 4X200X12
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#107
10-08-2010, 01:22 PM
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Friday, 10/8/2010, Arms
Warmup, Crunches, 4XBWX120 Standing Straight Barbell Curls, 4X60X10 Standing Alternating Dumbbell Curls, 4X30X10 Standing Double Pulley Triceps Pushdowns, 1X50X10, 1X60X10, 1X70X10, 1X80X10 Machine Bicep Flys, 4X25X10 Machine Tricep Presses, 4X50X10 Standing Alternating Dumbbell Curls, 4X20X10
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#108
10-11-2010, 02:06 PM
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Monday, 10/11/2010, Chest and Arms
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X225X10 Inclined Dumbbell Flyes, 4X55X10 Standing Alternating Dumbbell Curls, 4X25X10 Standing Triceps Pushdowns, 4X150X15
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#109
10-12-2010, 03:58 PM
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Tuesday, 10/12/2010, Back
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Narrow Grip Cable Rows, 4X160X10 Chin Assist, 4X-200X10 Dip Assist, 4X-200X10 Standing EZ Barbell Curls, 4X60X10
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#110
10-14-2010, 05:41 PM
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Wednesday, 10/13/2010, Legs
Warmup, Crunches, 4XBWX200 Angled Leg Presses, 2X90X10, 2X180X10, 2X270X10, 2X360X10 Angled Calf Raises, 4X360X25
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