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

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