Wednesday - March 4, 2009

Squats (Thighs):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset with Lunges)

Leg Curls (Hamstrings):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ bent over dumbell raises)

Calf Raises (Calves):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Single leg calf raises)

Various Abs

Hot Tub!

Sunday - March 1, 2009

Bench Press (Chest):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Dumbell Chest Flys)

Dumbell Shoulder Press (Shoulders):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Front Dumbell Raises)

Dumbell Rows (Back):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Lat Pulls)

Tricep Pulldowns (Tricep):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Tricep Dumbell Kickback)

Concentration Curls (Briceps):

1 x 15

1 x 12

1 x 10

1 x 8

1 x 15 (Superset w/ Barbell Bicep Curls)

Shurgs (Traps):

1 x 15

1 x 12

1 x 10

1 x 8