Tuesday Novmeber 7th 2006...7:40 p.m. Week 2

I had to leave work late so a late session but under 1 hour
Phase 1: Length 6 weeks

Shoulders; Back; Biceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 3min Treadmill followed with stretching

Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side

Seated DB Shoulder Press

set 1: 65 :12 reps
set 2: 70: 10 reps
set 3: 75: 7 reps (failure)
set 4 drop: 85: 4 reps (assited min), 60: 4 reps (assisted min ) 40 :4 reps

Up-Right Rows

Set 1: 75lb:12 reps
Set 2: 85:10reps
Set 3: 95: 8 reps
Set 4 Drop: 105: 4 reps (heavy), 74 : 4 reps, 65 : 6 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 9 reps
Set 3: Body weight: 7 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 6 reps


Bent Over Barbell Rows

Set 1: 140lb: 12 reps
Set 2: 150: 10 reps
Set 3: 170: 8 reps
Set 4 drop: 185 : 4 reps, 170: 5 reps, 150: 7 reps

1 Arm Preacher Curls


Set 1: 25lb: 12 reps (each side)
Set 2: 30: 10 reps
Set 3: 35 : 8 reps (assisted) (heavy)
Set 4 drop: 40 :4 reps (assisted) ,30 :4 reps 25: 6 reps

Cardio PWO [/U] Elipitcal 30 min

Good Session! but very late