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#11
01-24-2011, 05:53 PM
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Monday, 1/24/2011, Back
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Narrow Grip Cable Rows, 4X160X10 Chin Assist (Neutral Grip), 4X-150X10 Seated Back Extension, 4X280X40 
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#12
01-25-2011, 05:51 PM
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Tuesday, 1/25/2011, Shoulders
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 4X135X10 Seated Rear Delt, 4X100X10 Standing Cable Shoulder Shrugs, 4X120X10 Seated Angled Shoulder Press, 4X200X10
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#13
01-28-2011, 03:11 PM
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Thursday, 1/27/2011, Chest and Arms
Flat Bench Press, 1X135X10, 3X205X10, 1X205X8 Inclined Flyes, 4X50X10 Dip Assist (Narrow Grip), 4X-150X10 Standing Cable Tricep Pressdowns, 4X150X10 Standing Straight Bar Cable Curls, 1X50X10, 1X60X10, 1X70X10, 3X80X10
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#14
01-29-2011, 12:53 PM
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Friday, 1/28/2011, A Little Legs, Biceps and Rear Delts
Warmup, Crunches, 4XBWX140 Prone Leg Curls, 4X140X10 Leg Extensions, 4X140X10 Angled Calf Raises, 4X300X30 Standing Straight Bar Cable Curls, 4X80X10 Seated Rear Delt, 4X100X10 All my favorite leg equipment still being used by the New Year's Resolution crowd. You want them to adopt a healthy lifestyle but you also want them to keep out of your way.  Last edited by bigironcross; 01-29-2011 at 12:57 PM.
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#15
01-31-2011, 10:49 PM
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Monday, 1/31/2011, Chest and Arms
Warmup, Crunches, 4XBWX160 Flat Bench Press, 1X135X10, 3X210X10, 1X210X9 Inclined Flyes, 4X55X10 Dip Assist (Narrow Grip), 4X-140X10 Standing Cable Tricep Pressdowns, 4X150X10 Standing Straight Bar Cable Curls, 4X85X10 Standing Dumbbell Hammer Curls, 4X20X10
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#16
02-03-2011, 03:33 AM
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Wednesday, 2/2/2011, Back
Warmup, Crunches, 4XBWX160 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10 Narrow Grip Cable Rows, 4X170X10 Chin Assist (Neutral Grip), 1X-140X10, 1X-140X8, 2X-150X8 Standing Cable Shoulder Shrugs, 4X130X10
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#17
02-04-2011, 05:56 PM
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Friday, 2/4/2011, Upper Body
Warmup, Crunches, 4XBWX160 Flat Bench Press, 1X135X10, 3X215X10, 1X215X9 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 1X180X8, 1X180X6, 2X160X10 Seated Rear Delt, 3X110X10, 1X110X6, 1X90X10 Standing Dumbbell Curls, 4X25X10 Standing Alternating Dumbbell Hammer Curls, 4X25X10
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#18
02-07-2011, 08:03 PM
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Monday, 2/7/2011, Upper Body
Warmup, Crunches, 4XBWX180 Flat Bench Press, 1X135X10, 2X225X10, 1X225X9, 1X225X7 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X10 Standing Cable Tricep Pressdowns, 2X150X12, 2X150X10 Standing Straight Bar Cable Curls, 4X90X10
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#19
02-08-2011, 05:38 PM
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Tuesday, 2/8/2011, Legs and Biceps
Squats, 2X45X10, 2X135X10, 2X185X10, 2X225X10 Angled Calf Raises, 4X300X30 Prone Leg Curls, 4X140X10 Leg Extensions, 4X140X10 Standing Dumbbell Curls, 4X30X10 Standing Alternating Dumbbell Hammer Curls, 4X30X10
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#20
02-09-2011, 06:17 PM
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Wednesday, 2/9/2011, Shoulders
Warmup, Crunches, 4XBWX180 Seated Smith Machine Front Press, 4X145X10 Seated Rear Delt, 4X110X10 Seated Angled Shoulder Press, 4X200X10 Standing Cable Shoulder Shrugs, 4X150X10
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