Friday, February 13, 2009

Friday - February 13, 2009

Squats (Thighs)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Leg Extensions)

Bent over Dumbell Stands (Hamstrings)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Leg Curls)

Calf Raises (Calves)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset with single leg calves)

Concentration Curls (Biceps)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15

Tricep Kickbacks (Tricep)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 

Sit-ups/abs & stretching

Tuesday, February 10, 2009

Tuesday - February 10, 2009

Incline Dumbell Presses (Chest)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Dumbell Chest Flys)

Lateral Raises (Shoulders)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Front Dumbell Raises)

Lat Pulldowns (Back)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Bent over dumbell rows)

Tricep Pulldowns (Triceps)
1 x 15
1 x 12
1 x 10
1 x 8
1 x 15 (Superset w/ Tricep kickbacks)

Hammer Curls (Biceps)
1 x 15
1 x 12
1 x 10
1 x 8 
1 x 15 (Superset w/ Concentration curls)

Shoulder Shrugs (Traps)
1 x 15
1 x 12
1 x 10