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#131
11-30-2010, 06:14 PM
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Tuesday, 11/30/2010, Back
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Narrow Grip Cable Rows, 4X150X10 Back Extension Machine, 4X280X40 Chin Assist (Neutral Grip), 4X-160X10 Standing Alternating Dumbbell Curls, 2X35X10 Standing Alternating Dumbbell Hammer Curls, 2X35X10 
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#132
12-02-2010, 06:59 PM
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Thursday, 12/2/2010, Shoulders and Biceps
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 4X135X10 Seated Rear Delt, 4X100X10 Seated Angled Shoulder Press, 4X200X10 Seated Rear Delt, 4X100X10 Standing Dumbell Curls, 4X25X10
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#133
12-03-2010, 04:21 PM
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Friday, 12/3/2010, Upper Body
Warmup, Crunches, 4XBWX200 Flat Bench Press, 1X135X10, 1X245X10, 1X245X8, 1X245X5 Narrow Grip Cable Rows, 4X160X8 Dip Assist (Narrow Grip), 4X-150X10 Chin Assist (Neutral Grip), 4X-150X10 Standing Cable Shoulder Shrugs, 4X75X10
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