Moush's Slingshot Training Log

[Ronnie Rowland]

As you know, the STS carb cycling diet is very effective. Looking forward to seeing you cut again!

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 195 x 15
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 215 x 10
4th set is a low rep set (6-8 reps) 235 x 7

2) Flat Barbell Press
1st set is a high rep set (12-15 reps) 155 x 15
2nd set is a medium rep set (8-10 reps) 175 x 10
3rd set is a medium rep set (8-10 reps) 175 x 10
4th set is a low rep set (6-8 reps) 195 x 5

3) Cable cross overs
1st set is a high rep set (12-15 reps) 55 x 15
2nd set is a medium rep set (8-10 reps) 70 x 9
3rd set is a medium rep set (8-10 reps) 70 x 9
4th set is a low rep set (6-8 reps) 75 x 6

Calves

1) Donkey calf raise machine.
1st set is a high rep set (12-15 reps) 200 x 15
2nd set is a medium rep set (8-10 reps) 260 x 10
3rd set is a medium rep set (8-10 reps) 260 x 10
4th set is a low rep set (6-8 reps) 360 x 8

2) The seated calf raise machine.
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a low rep set (6-8 reps) 150 x 8

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 255 x 15
Work set # 2 is a medium rep set 315 x 9
Work set # 3 is a low rep set 325 x 5

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 135 x 15
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 145 x 10
4th set is a low rep set (6-8 reps) 160 x 6

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a low rep set (6-8 reps) 185 x 6

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 195 x 15
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 215 x 10
4th set is a low rep set (6-8 reps) 240 x 7

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 130 x 15
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a low rep set (6-8 reps) 190 x 8

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 65 x 15
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a low rep set (6-8 reps) 80 x 6

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 35 x 15
2nd set is a medium rep set (8-10 reps) 45 x 10
3rd set is a medium rep set (8-10 reps) 45 x 10
4th set is a low rep set (6-8 reps) 55 x 5

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 125 x 15
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 145 x 9
4th set is a low rep set (6-8 reps) 165 x 8

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 245 x 15
2nd set is a medium rep set (8-10 reps) 275 x 10
3rd set is a medium rep set (8-10 reps) 275 x 10
4th set is a low rep set (6-8 reps) 335 x 8

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 100 x 10
4th set is a low rep set (6-8 reps) 120 x 7

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 90 x 8
3rd set is a medium rep set (8-10 reps) 90 x 10
4th set is a low rep set (6-8 reps) 95 x 8

2) Cable Preacher Curls
1st set is a high rep set (12-15 reps) 55 x 15
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 75 x 10
4th set is a low rep set (6-8 reps) 85 x 5

Brachialis/Outer-Forearm/Biceps

1) Hammer curls.
1st set is a high rep set (12-15 reps) 30 x 15
2nd set is a medium rep set (8-10 reps) 35 x 10
3rd set is a low rep set (6-8 reps) 45 x 6

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 90 x 10
4th set is a low rep set (6-8 reps) 100 x 5

2) Uni-lateral machine press downs.
1st set is a high rep set (12-15 reps) 130 x 15
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a low rep set (6-8 reps) 175 x 7

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 195 x 15
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a low rep set (6-8 reps) 250 x 6

2) Flat Barbell Press
1st set is a high rep set (12-15 reps) 165 x 15
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a medium rep set (8-10 reps) 180 x 10
4th set is a low rep set (6-8 reps) 195 x 4

3) Cable cross overs
1st set is a high rep set (12-15 reps) 55 x 15
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 70 x 10
4th set is a low rep set (6-8 reps) 75 x 8

Calves

1) Donkey calf raise machine.
1st set is a high rep set (12-15 reps) 240 x 15
2nd set is a medium rep set (8-10 reps) 300 x 10
3rd set is a medium rep set (8-10 reps) 300 x 10
4th set is a low rep set (6-8 reps) 400 x 8

2) The seated calf raise machine.
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 135 x 10
3rd set is a medium rep set (8-10 reps) 135 x 10
4th set is a low rep set (6-8 reps) 155 x 8

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 265 x 15
Work set # 2 is a medium rep set 325 x 10
Work set # 3 is a low rep set 335 x 6

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 135 x 15
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 145 x 10
4th set is a low rep set (6-8 reps) 160 x 6

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 180 x 8
3rd set is a low rep set (6-8 reps) 185 x 6

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 195 x 15
2nd set is a medium rep set (8-10 reps) 215 x 10
3rd set is a medium rep set (8-10 reps) 215 x 10
4th set is a low rep set (6-8 reps) 240 x 8

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a low rep set (6-8 reps) 200 x 8

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 70 x 12
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 75 x 9
4th set is a low rep set (6-8 reps) 80 x 8

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 35 x 15
2nd set is a medium rep set (8-10 reps) 50 x 8
3rd set is a medium rep set (8-10 reps) 50 x 9
4th set is a low rep set (6-8 reps) 55 x 7

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 130 x 15
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a low rep set (6-8 reps) 170 x 7

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 275 x 15
2nd set is a medium rep set (8-10 reps) 315 x 10
3rd set is a medium rep set (8-10 reps) 315 x 10
4th set is a low rep set (6-8 reps) 345 x 7

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 100 x 10
4th set is a low rep set (6-8 reps) 130 x 6

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 80 x 15
2nd set is a medium rep set (8-10 reps) 90 x 9
3rd set is a medium rep set (8-10 reps) 90 x 10
4th set is a low rep set (6-8 reps) 100 x 5

2) Cable Preacher Curls
1st set is a high rep set (12-15 reps) 60 x 15
2nd set is a medium rep set (8-10 reps) 80 x 8
3rd set is a medium rep set (8-10 reps) 80 x 7
4th set is a low rep set (6-8 reps) 85 x 5

Brachialis/Outer-Forearm/Biceps

1) Hammer curls.
1st set is a high rep set (12-15 reps) 30 x 15
2nd set is a medium rep set (8-10 reps) 35 x 10
3rd set is a low rep set (6-8 reps) 45 x 8

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 85 x 14
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 95 x 9
4th set is a low rep set (6-8 reps) 100 x 5

2) Uni-lateral machine press downs.
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a low rep set (6-8 reps) 185 x 6

[moush]

Friday: Legs
Quads

Squats-
1st set is a high rep set (12-15 reps) 225 x 15
2nd set is a medium rep set (8-10 reps) 255 x 9
3rd set is a medium rep set (8-10 reps) 255 x 9
4th set is a low rep set (6-8 reps) 275 x 6

Leg Press-
1st set is a high rep set (12-15 reps) 580 x 15
2nd set is a medium rep set (8-10 reps) 740 x 9
3rd set is a medium rep set (8-10 reps) 740 x 10
4th set is a low rep set (6-8 reps) 810 x 7

Leg extensions-
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a low rep set (6-8 reps) 225 x 7

Hamstrings

1) good Mornings
1st set is a high rep set (12-15 reps) 115 x 15
2nd set is a medium rep set (8-10 reps) 135 x 10
3rd set is a low rep set (6-8 reps) 150 x 7

2) Leg curls.
1st set is a high rep set (12-15 reps) 145 x 15
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a low rep set (6-8 reps) 205 x 6

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 205 x 15
2nd set is a medium rep set (8-10 reps) 235 x 7
3rd set is a medium rep set (8-10 reps) 235 x 8
4th set is a low rep set (6-8 reps) 250 x 7

2) Flat Barbell Press
1st set is a high rep set (12-15 reps) 170 x 15
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a medium rep set (8-10 reps) 185 x 10
4th set is a low rep set (6-8 reps) 195 x 5

3) Machine Flyes
1st set is a high rep set (12-15 reps) 80 x 15
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 100 x 10
4th set is a low rep set (6-8 reps) 140 x 6

Calves

1) Donkey calf raise machine.
1st set is a high rep set (12-15 reps) 280 x 15
2nd set is a medium rep set (8-10 reps) 340 x 10
3rd set is a medium rep set (8-10 reps) 340 x 10
4th set is a low rep set (6-8 reps) 440 x 8

2) The seated calf raise machine.
1st set is a high rep set (12-15 reps) 135 x 14
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 145 x 10
4th set is a low rep set (6-8 reps) 160 x 8

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 275 x 15
Work set # 2 is a medium rep set 330 x 10
Work set # 3 is a low rep set 340 x 6

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 150 x 9
3rd set is a medium rep set (8-10 reps) 150 x 9
4th set is a low rep set (6-8 reps) 160 x 6

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a low rep set (6-8 reps) 185 x 7

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 200 x 15
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a low rep set (6-8 reps) 245 x 6

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 160 x 15
2nd set is a medium rep set (8-10 reps) 190 x 10
3rd set is a low rep set (6-8 reps) 205 x 8

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 70 x 13
2nd set is a medium rep set (8-10 reps) 80 x 8
3rd set is a medium rep set (8-10 reps) 80 x 8
4th set is a low rep set (6-8 reps) 85 x 6

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 35 x 15
2nd set is a medium rep set (8-10 reps) 50 x 9
3rd set is a medium rep set (8-10 reps) 50 x 9
4th set is a low rep set (6-8 reps) 55 x 8

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 135 x 15
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 155 x 10
4th set is a low rep set (6-8 reps) 175 x 8

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 295 x 15
2nd set is a medium rep set (8-10 reps) 325 x 10
3rd set is a medium rep set (8-10 reps) 325 x 10
4th set is a low rep set (6-8 reps) 355 x 6

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 82 x 12
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 90 x 8
4th set is a low rep set (6-8 reps) 100 x 6

2) Cable Preacher Curls
1st set is a high rep set (12-15 reps) 65 x 15
2nd set is a medium rep set (8-10 reps) 80 x 9
3rd set is a medium rep set (8-10 reps) 80 x 8
4th set is a low rep set (6-8 reps) 85 x 5

Brachialis/Outer-Forearm/Biceps

1) Hammer curls.
1st set is a high rep set (12-15 reps) 30 x 15
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a low rep set (6-8 reps) 45 x 8

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 95 x 9
3rd set is a medium rep set (8-10 reps) 95 x 8
4th set is a low rep set (6-8 reps) 100 x 6

2) Rope Pressdowns
1st set is a high rep set (12-15 reps) 65 x 15
2nd set is a medium rep set (8-10 reps) 85 x 10
3rd set is a medium rep set (8-10 reps) 85 x 10
4th set is a low rep set (6-8 reps) 110 x 7

[moush]

Friday: Legs
Quads

Squats-
1st set is a high rep set (12-15 reps) 235 x 15
2nd set is a medium rep set (8-10 reps) 265 x 9
3rd set is a medium rep set (8-10 reps) 265 x 9
4th set is a low rep set (6-8 reps) 285 x 6

Leg Press-
1st set is a high rep set (12-15 reps) 590 x 15
2nd set is a medium rep set (8-10 reps) 760 x 9
3rd set is a medium rep set (8-10 reps) 760 x 8
4th set is a low rep set (6-8 reps) 830 x 5

Leg extensions-
1st set is a high rep set (12-15 reps) 145 x 15
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a low rep set (6-8 reps) 225 x 8

Hamstrings

1) good Mornings
1st set is a high rep set (12-15 reps) 125 x 15
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a low rep set (6-8 reps) 155 x 8

2) Leg curls.
1st set is a high rep set (12-15 reps) 145 x 15
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a low rep set (6-8 reps) 205 x 7

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 215 x 14
2nd set is a medium rep set (8-10 reps) 235 x 8
3rd set is a medium rep set (8-10 reps) 235 x 9
4th set is a low rep set (6-8 reps) 255 x 4

2) Flat Barbell Press
1st set is a high rep set (12-15 reps) 175 x 12
2nd set is a medium rep set (8-10 reps) 190 x 8
3rd set is a medium rep set (8-10 reps)
4th set is a low rep set (6-8 reps)

I stopped due to lack of sleep and hydration over the weekend so i just moved on to the flyes...

3) Machine Flyes
1st set is a high rep set (12-15 reps) 90 x 15
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10
4th set is a low rep set (6-8 reps) 140 x 8

Calves

1) Donkey calf raise machine.
1st set is a high rep set (12-15 reps) 320 x 15
2nd set is a medium rep set (8-10 reps) 380 x 10
3rd set is a medium rep set (8-10 reps) 380 x 10
4th set is a low rep set (6-8 reps) 480 x 8

2) The seated calf raise machine.
1st set is a high rep set (12-15 reps) 135 x 14
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 145 x 10
4th set is a low rep set (6-8 reps) 165 x 7

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 285 x 15
Work set # 2 is a medium rep set 335 x 9
Work set # 3 is a low rep set 345 x 6

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a low rep set (6-8 reps) 160 x 7

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 150 x 15
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a low rep set (6-8 reps) 190 x 6

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 205 x 15
2nd set is a medium rep set (8-10 reps) 225 x 10
3rd set is a medium rep set (8-10 reps) 225 x 10
4th set is a low rep set (6-8 reps) 245 x 6

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 170 x 15
2nd set is a medium rep set (8-10 reps) 200 x 10
3rd set is a low rep set (6-8 reps) 210 x 7

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 70 x 12
2nd set is a medium rep set (8-10 reps) 80 x 7
3rd set is a medium rep set (8-10 reps) 80 x 7
4th set is a low rep set (6-8 reps) 85 x 5

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 30 x 15
2nd set is a medium rep set (8-10 reps) 45 x 10
3rd set is a medium rep set (8-10 reps) 45 x 10
4th set is a low rep set (6-8 reps) 60 x 8

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 140 x 15
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 160 x 9
4th set is a low rep set (6-8 reps) 180 x 6

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 295 x 15
2nd set is a medium rep set (8-10 reps) 335 x 10
3rd set is a medium rep set (8-10 reps) 335 x 10
4th set is a low rep set (6-8 reps) 360 x 6

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 100 x 10
4th set is a low rep set (6-8 reps) 130 x 7

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 85 x 13
2nd set is a medium rep set (8-10 reps) 90 x 10
3rd set is a medium rep set (8-10 reps) 90 x 9
4th set is a low rep set (6-8 reps) 100 x 7

2) Cable Preacher Curls
1st set is a high rep set (12-15 reps) 70 x 13
2nd set is a medium rep set (8-10 reps) 80 x 8
3rd set is a medium rep set (8-10 reps) 80 x 6
4th set is a low rep set (6-8 reps) 85 x 4

Brachialis/Outer-Forearm/Biceps

1) Hammer curls.
1st set is a high rep set (12-15 reps) 20 x 15
2nd set is a medium rep set (8-10 reps) 25 x 10
3rd set is a low rep set (6-8 reps) 30 x 8

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 90 x 15
2nd set is a medium rep set (8-10 reps) 95 x 9
3rd set is a medium rep set (8-10 reps) 95 x 9
4th set is a low rep set (6-8 reps) 100 x 7

2) Rope Pressdowns
1st set is a high rep set (12-15 reps) 75 x 15
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 100 x 10
4th set is a low rep set (6-8 reps) 130 x 8

[moush]

Friday: Legs
Quads

Squats-
1st set is a high rep set (12-15 reps) 245 x 12
2nd set is a medium rep set (8-10 reps) 270 x 8
3rd set is a medium rep set (8-10 reps) 270 x 8
4th set is a low rep set (6-8 reps) 285 x 4

Leg Press-
1st set is a high rep set (12-15 reps) 600 x 15
2nd set is a medium rep set (8-10 reps) 760 x 9
3rd set is a medium rep set (8-10 reps) 760 x 8
4th set is a low rep set (6-8 reps) 830 x 5

Leg extensions-
1st set is a high rep set (12-15 reps) 145 x 15
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a low rep set (6-8 reps) 230 x 7

Hamstrings

1) good Mornings
1st set is a high rep set (12-15 reps) 135 x 15
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a low rep set (6-8 reps) 160 x 6

2) Leg curls.
1st set is a high rep set (12-15 reps) 150 x 15
2nd set is a medium rep set (8-10 reps) 185 x 10
3rd set is a low rep set (6-8 reps) 210 x 5

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 215 x 15
2nd set is a medium rep set (8-10 reps) 235 x 10
3rd set is a medium rep set (8-10 reps) 235 x 7
4th set is a low rep set (6-8 reps) 255 x 5

2) Decline Barbell Press
1st set is a high rep set (12-15 reps) 155 x 12
2nd set is a medium rep set (8-10 reps) 175 x 10
3rd set is a medium rep set (8-10 reps) 175 x 10
4th set is a low rep set (6-8 reps) 185 x 6

3) Machine Flyes
1st set is a high rep set (12-15 reps) 100 x 15
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a low rep set (6-8 reps) 150 x 7

Calves

1) Donkey calf raise machine.
1st set is a high rep set (12-15 reps) 340 x 15
2nd set is a medium rep set (8-10 reps) 400 x 10
3rd set is a medium rep set (8-10 reps) 400 x 10
4th set is a low rep set (6-8 reps) 500 x 8

2) The seated angled calf raise machine.
1st set is a high rep set (12-15 reps) 160 x 15
2nd set is a medium rep set (8-10 reps) 240 x 10
3rd set is a medium rep set (8-10 reps) 240 x 10
4th set is a low rep set (6-8 reps) 300 x 6

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 290 x 15
Work set # 2 is a medium rep set 340 x 8 (on the 9th one my strap broke!)
Work set # 3 is a low rep set 350 x 6

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 145 x 12
2nd set is a medium rep set (8-10 reps) 155 x 8
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a low rep set (6-8 reps) 165 x 6

2) Bent arm pull-over on a machine or decline bench.
1st set is a high rep set (12-15 reps) 155 x 12
2nd set is a medium rep set (8-10 reps) 180 x 10
3rd set is a low rep set (6-8 reps) 190 x 6

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 215 x 15
2nd set is a medium rep set (8-10 reps) 235 x 10
3rd set is a medium rep set (8-10 reps) 235 x 10
4th set is a low rep set (6-8 reps) 250 x 7

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 175 x 15
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a low rep set (6-8 reps) 220 x 6

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Over-head dumbbell presses.
1st set is a high rep set (12-15 reps) 70 x 15
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a medium rep set (8-10 reps) 80 x 8
4th set is a low rep set (6-8 reps) 85 x 5

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 40 x 15
2nd set is a medium rep set (8-10 reps) 55 x 10
3rd set is a medium rep set (8-10 reps) 55 x 10
4th set is a low rep set (6-8 reps) 65 x 8

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 145 x 15
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 9
4th set is a low rep set (6-8 reps) 180 x 6

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 305 x 15
2nd set is a medium rep set (8-10 reps) 345 x 10
3rd set is a medium rep set (8-10 reps) 345 x 10
4th set is a low rep set (6-8 reps) 365 x 7

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 90 x 15
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10
4th set is a low rep set (6-8 reps) 130 x 8

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 85 x 14
2nd set is a medium rep set (8-10 reps) 95 x 9
3rd set is a medium rep set (8-10 reps) 95 x 9
4th set is a low rep set (6-8 reps) 105 x 5

2) Incline D-bell Curls
1st set is a high rep set (12-15 reps) 20 x 15
2nd set is a medium rep set (8-10 reps) 25 x 8
3rd set is a medium rep set (8-10 reps) 25 x 6
4th set is a low rep set (6-8 reps) 25 x 8

Brachialis/Outer-Forearm/Biceps

1) Rope Hammer curls.
1st set is a high rep set (12-15 reps) 65 x 15
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a low rep set (6-8 reps) 95 x 8

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 90 x 13
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 95 x 9
4th set is a low rep set (6-8 reps) 100 x 8

2) Rope Pressdowns
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a low rep set (6-8 reps) 150 x 8

[moush]

Friday: Legs
Quads

Squats-
1st set is a high rep set (12-15 reps) 245 x 13
2nd set is a medium rep set (8-10 reps) 270 x 9
3rd set is a medium rep set (8-10 reps) 270 x 8
4th set is a low rep set (6-8 reps) 285 x 4

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 95 x 15
2nd set is a medium rep set (8-10 reps) 135 x 10
3rd set is a medium rep set (8-10 reps) 135 x 10
4th set is a low rep set (6-8 reps) 155 x 8

Leg extensions-
1st set is a high rep set (12-15 reps) 145 x 15
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a low rep set (6-8 reps) 230 x 7

Hamstrings

1) good Mornings
1st set is a high rep set (12-15 reps) 135 x 15
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 155 x 10
4th set is a low rep set (6-8 reps) 165 x 7

2) Leg curls.
1st set is a high rep set (12-15 reps) 150 x 15
2nd set is a medium rep set (8-10 reps) 190 x 10
3rd set is a low rep set (6-8 reps) 210 x 6

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 220 x 15
2nd set is a medium rep set (8-10 reps) 235 x 10
3rd set is a medium rep set (8-10 reps) 235 x 10
4th set is a low rep set (6-8 reps) 255 x 6

2) Decline Barbell Press
1st set is a high rep set (12-15 reps) 165 x 12
2nd set is a medium rep set (8-10 reps) 185 x 9
3rd set is a medium rep set (8-10 reps) 185 x 7
4th set is a low rep set (6-8 reps) 190 x 3

3) Machine Flyes
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a low rep set (6-8 reps) 150 x 8

Calves

1) Standing Calf Raise Machine.
1st set is a high rep set (12-15 reps) 200 x 15
2nd set is a medium rep set (8-10 reps) 240 x 10
3rd set is a medium rep set (8-10 reps) 240 x 10
4th set is a low rep set (6-8 reps) 280 x 8

2) The seated angled calf raise machine.
1st set is a high rep set (12-15 reps) 180 x 15
2nd set is a medium rep set (8-10 reps) 260 x 10
3rd set is a medium rep set (8-10 reps) 260 x 10
4th set is a low rep set (6-8 reps) 300 x 8

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 295 x 13
Work set # 2 is a medium rep set 340 x 10
Work set # 3 is a low rep set 350 x 7

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 145 x 13
2nd set is a medium rep set (8-10 reps) 155 x 9
3rd set is a medium rep set (8-10 reps) 150 x 9
4th set is a low rep set (6-8 reps) 165 x 7

2) Close Grip Pulldowns with V.
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a low rep set (6-8 reps) 150 x 6

Lat Thickness

1) Bent barbell rows.
1st set is a high rep set (12-15 reps) 225 x 14
2nd set is a medium rep set (8-10 reps) 240 x 10
3rd set is a medium rep set (8-10 reps) 240 x 10
4th set is a low rep set (6-8 reps) 255 x 6

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 180 x 15
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a low rep set (6-8 reps) 215 x 7

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Behind the Neck Presses.
1st set is a high rep set (12-15 reps) 115 x 15
2nd set is a medium rep set (8-10 reps) 145 x 10
3rd set is a medium rep set (8-10 reps) 145 x 10
4th set is a low rep set (6-8 reps) 175 x 7

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 45 x 15
2nd set is a medium rep set (8-10 reps) 60 x 10
3rd set is a medium rep set (8-10 reps) 60 x 10
4th set is a low rep set (6-8 reps) 70 x 8

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 150 x 15
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a low rep set (6-8 reps) 180 x 7

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 310 x 15
2nd set is a medium rep set (8-10 reps) 350 x 10
3rd set is a medium rep set (8-10 reps) 350 x 10
4th set is a low rep set (6-8 reps) 375 x 7

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 90 x 15
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10
4th set is a low rep set (6-8 reps) 140 x 7

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 85 x 15
2nd set is a medium rep set (8-10 reps) 95 x 9
3rd set is a medium rep set (8-10 reps) 95 x 9
4th set is a low rep set (6-8 reps) 105 x 5

2) Seated Alt Cable Curls
1st set is a high rep set (12-15 reps) 25 x 15
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 40 x 10
4th set is a low rep set (6-8 reps) 45 x 5

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls with Hammer curl bar (?)
1st set is a high rep set (12-15 reps) 55 x 15
2nd set is a medium rep set (8-10 reps) 65 x 9
3rd set is a low rep set (6-8 reps) 75 x 7

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 90 x 13
2nd set is a medium rep set (8-10 reps) 95 x 10
3rd set is a medium rep set (8-10 reps) 95 x 10
4th set is a low rep set (6-8 reps) 105 x 3

2) Rope Pressdowns
1st set is a high rep set (12-15 reps) 100 x 15
2nd set is a medium rep set (8-10 reps) 130 x 9
3rd set is a medium rep set (8-10 reps) 130 x 9
4th set is a low rep set (6-8 reps) 150 x 7

[moush]

didnt do legs on friday due to the weekend....

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a high rep set (12-15 reps) 220 x 15
2nd set is a medium rep set (8-10 reps) 235 x 10
3rd set is a medium rep set (8-10 reps) 235 x 10
4th set is a low rep set (6-8 reps) 255 x 6

2) Decline Barbell Press
1st set is a high rep set (12-15 reps) 165 x 12
2nd set is a medium rep set (8-10 reps) 185 x 9
3rd set is a medium rep set (8-10 reps) 185 x 7
4th set is a low rep set (6-8 reps) 190 x 3

3) Machine Flyes
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a low rep set (6-8 reps) 150 x 8

Calves

1) Standing Calf Raise Machine.
1st set is a high rep set (12-15 reps) 200 x 15
2nd set is a medium rep set (8-10 reps) 240 x 10
3rd set is a medium rep set (8-10 reps) 240 x 10
4th set is a low rep set (6-8 reps) 280 x 8

2) The seated angled calf raise machine.
1st set is a high rep set (12-15 reps) 180 x 15
2nd set is a medium rep set (8-10 reps) 260 x 10
3rd set is a medium rep set (8-10 reps) 260 x 10
4th set is a low rep set (6-8 reps) 300 x 8

[moush]

Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 295 x 10 HURT MY LOWER BACK AFTER 10 - I FELT A SNAP SO I STOPPED AND MOVED ON WHICH WAS PROBABLT DUMB BUT O WELL
Work set # 2 is a medium rep set
Work set # 3 is a low rep set

Lat Width

1) Shoulder width grip pull-ups
1st set is a high rep set (12-15 reps) 145 x 13
2nd set is a medium rep set (8-10 reps) 160 x 8
3rd set is a medium rep set (8-10 reps) 160 x 9
4th set is a low rep set (6-8 reps) 170 x 6

2) Close Grip Pulldowns with V.
1st set is a high rep set (12-15 reps) 115 x 15
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a low rep set (6-8 reps) 160 x 8

Lat Thickness

1) Supported T-Bar Rows - due to getting hurt with deads
1st set is a high rep set (12-15 reps) 65 x 15
2nd set is a medium rep set (8-10 reps) 80 x 10
3rd set is a medium rep set (8-10 reps) 80 x 10
4th set is a low rep set (6-8 reps) 105 x 8

2) Seated Cable rows close grip
1st set is a high rep set (12-15 reps) 180 x 15
2nd set is a medium rep set (8-10 reps) 205 x 10
3rd set is a low rep set (6-8 reps) 215 x 8

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Behind the Neck Presses.
1st set is a high rep set (12-15 reps) 125 x 15
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 155 x 10
4th set is a low rep set (6-8 reps) 185 x 7

2) Cable Lateral Raises
1st set is a high rep set (12-15 reps) 50 x 15
2nd set is a medium rep set (8-10 reps) 65 x 10
3rd set is a medium rep set (8-10 reps) 65x 10
4th set is a low rep set (6-8 reps) 75 x 7

3) Reverse Pec Flyes (for rear delts)
1st set is a high rep set (12-15 reps) 155 x 14
2nd set is a medium rep set (8-10 reps) 175 x 10
3rd set is a medium rep set (8-10 reps) 175 x 9
4th set is a low rep set (6-8 reps) 185 x 5

Traps

1) Behind the Back Shrugs
1st set is a high rep set (12-15 reps) 315 x 15
2nd set is a medium rep set (8-10 reps) 355 x 10
3rd set is a medium rep set (8-10 reps) 355 x 10
4th set is a low rep set (6-8 reps) 375 x 8

2) Dumbell Shrugs
1st set is a high rep set (12-15 reps) 95 x 15
2nd set is a medium rep set (8-10 reps) 120 x 10
3rd set is a medium rep set (8-10 reps) 120 x 10
4th set is a low rep set (6-8 reps) 140 x 7

[Ronnie Rowland]

[QUOTE=moush;4069018]Tuesday: Back
Lower Back/Upper Thickness

1) Dead-lifts. Work set # 1 is a high rep set 295 x 10 HURT MY LOWER BACK AFTER 10 - I FELT A SNAP SO I STOPPED AND MOVED ON WHICH WAS PROBABLT DUMB BUT O WELL
Work set # 2 is a medium rep set
Work set # 3 is a low rep set


Moush, how's the lower-back feeling?

Ronnie

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a high rep set (12-15 reps) 90 x 13
2nd set is a medium rep set (8-10 reps) 100 x 9
3rd set is a medium rep set (8-10 reps) 100 x 6
4th set is a low rep set (6-8 reps) 105 x 5

2) Seated Alt Cable Curls
1st set is a high rep set (12-15 reps) 30 x 15
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 40 x 10
4th set is a low rep set (6-8 reps) 45 x 6

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls with Hammer curl bar (?)
1st set is a high rep set (12-15 reps) 60 x 15
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a low rep set (6-8 reps) 80 x 8

Triceps

1) Lying tricep extensions
1st set is a high rep set (12-15 reps) 90 x 13
2nd set is a medium rep set (8-10 reps) 100 x 10
3rd set is a medium rep set (8-10 reps) 100 x 8
4th set is a low rep set (6-8 reps) 105 x 3

2) Rope Pressdowns
1st set is a high rep set (12-15 reps) 110 x 15
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a low rep set (6-8 reps) 150 x 4

[moush]

Friday: Legs
Quads

Hack Squats-
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 150 x 10
3rd set is a medium rep set (8-10 reps) 150 x 10
4th set is a low rep set (6-8 reps) 190 x 8

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 105 x 15
2nd set is a medium rep set (8-10 reps) 155 x 10
3rd set is a medium rep set (8-10 reps) 155 x 10
4th set is a low rep set (6-8 reps) 175 x 8

Leg extensions-
1st set is a high rep set (12-15 reps) 120 x 15
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 160 x 10
4th set is a low rep set (6-8 reps) 200 x 8

Hamstrings - NO HAMMIES SO I CAN REST MY LOW BACK

1) good Mornings
1st set is a high rep set (12-15 reps)
2nd set is a medium rep set (8-10 reps)
3rd set is a medium rep set (8-10 reps)
4th set is a low rep set (6-8 reps)

2) Leg curls.
1st set is a high rep set (12-15 reps)
2nd set is a medium rep set (8-10 reps)
3rd set is a low rep set (6-8 reps)

[moush]

Monday:
Chest

1) 15 degree Incline Smith Machine press
1st set is a medium rep set (8-10 reps) 235 x 15
2nd set is a medium rep set (8-10 reps) 245 x 10
3rd set is a medium rep set (8-10 reps) 245 x 9
4th set is a medium rep set (8-10 reps) 245 x 8

2) Decline Barbell Press
1st set is a medium rep set (8-10 reps) 155 x 10
2nd set is a medium rep set (8-10 reps) 175 x 10
3rd set is a medium rep set (8-10 reps) 175 x 9
4th set is a medium rep set (8-10 reps) 175 x 2

3) Machine Flyes
1st set is a medium rep set (8-10 reps) 120 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 140 x 9
4th set is a medium rep set (8-10 reps) 140 x 8

Calves

1) Standing Calf Raise Machine.
1st set is a medium rep set (8-10 reps) 230 x 10
2nd set is a medium rep set (8-10 reps) 245 x 10
3rd set is a medium rep set (8-10 reps) 245 x 10
4th set is a medium rep set (8-10 reps) 245 x 10

2) The seated angled calf raise machine.
1st set is a medium rep set (8-10 reps) 240 x 15
2nd set is a medium rep set (8-10 reps) 280 x 10
3rd set is a medium rep set (8-10 reps) 280 x 10
4th set is a medium rep set (8-10 reps) 280 x 10

[moush]

Tuesday: Back

Lat Width

1) Shoulder width grip pull-ups
1st set is a medium rep set (8-10 reps) 145 x 10
2nd set is a medium rep set (8-10 reps) 160 x 10
3rd set is a medium rep set (8-10 reps) 160 x 9
4th set is a medium rep set (8-10 reps) 160 x 9

2) Close Grip Pulldowns with V.
1st set is a medium rep set (8-10 reps) 140 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 140 x 10

Lat Thickness

1) Supported T-Bar Rows - due to getting hurt with deads
1st set is amedium rep set (8-10 reps) 80 x 15
2nd set is a medium rep set (8-10 reps) 115 x 10
3rd set is a medium rep set (8-10 reps) 115 x 10
4th set is a medium rep set (8-10 reps) 115 x 9

2) Seated Cable rows close grip
1st set is a medium rep set (8-10 reps) 190 x 10
2nd set is a medium rep set (8-10 reps) 190 x 10
3rd set is a medium rep set (8-10 reps) 190 x 9

[moush]

Wednesday: Shoulders/Traps
Shoulders

1) Behind the Neck Presses.
1st set is a high rep set (12-15 reps) 155 x 10
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a medium rep set (8-10 reps) 165 x 9

2) Cable Lateral Raises
1st set is a medium rep set (8-10 reps) 55 x 10
2nd set is a medium rep set (8-10 reps) 70 x 10
3rd set is a medium rep set (8-10 reps) 70x 10
4th set is a medium rep set (8-10 reps) 70 x 10

3) Reverse Pec Flyes (for rear delts)
1st set is a medium rep set (8-10 reps) 155 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 170 x 9
4th set is a medium rep set (8-10 reps) 170 x 9

Traps

1) Behind the Back Shrugs
1st set is a medium rep set (8-10 reps) 335 x 10
2nd set is a medium rep set (8-10 reps) 360 x 10
3rd set is a medium rep set (8-10 reps) 360 x 10
4th set is a medium rep set (8-10 reps) 360 x 10

2) Dumbell Shrugs
1st set is a medium rep set (8-10 reps) 100 x 10
2nd set is a medium rep set (8-10 reps) 130 x 10
3rd set is a medium rep set (8-10 reps) 130 x 10
4th set is a medium rep set (8-10 reps) 130 x 10

[moush]

Thursday
Biceps

1)Barbell Curls.
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 100 x 9
3rd set is a medium rep set (8-10 reps) 100 x 8
4th set is a medium rep set (8-10 reps) 100 x 5

2) Seated Alt Cable Curls
1st set is a medium rep set (8-10 reps) 35 x 15
2nd set is a medium rep set (8-10 reps) 40 x 10
3rd set is a medium rep set (8-10 reps) 40 x 10
4th set is a medium rep set (8-10 reps) 40 x 10

Brachialis/Outer-Forearm/Biceps

1) Hammer Curls with Hammer curl bar (?)
1st set is a medium rep set (8-10 reps) 65 x 15
2nd set is a medium rep set (8-10 reps) 75 x 10
3rd set is a medium rep set (8-10 reps) 80 x 10

Triceps

1) Lying tricep extensions
1st set is a medium rep set (8-10 reps) 90 x 10
2nd set is a medium rep set (8-10 reps) 100 x 9
3rd set is a medium rep set (8-10 reps) 100 x 8
4th set is a medium rep set (8-10 reps) 100 x 6

2) Rope Pressdowns
1st set is a medium rep set (8-10 reps) 110 x 10
2nd set is a medium rep set (8-10 reps) 140 x 10
3rd set is a medium rep set (8-10 reps) 140 x 10
4th set is a medium rep set (8-10 reps) 140 x 10

[moush]

Friday: Legs
Quads

Hack Squats-
1st set is a high rep set (12-15 reps) 150 x 10
2nd set is a medium rep set (8-10 reps) 190 x 10
3rd set is a medium rep set (8-10 reps) 190 x 10
4th set is a low rep set (6-8 reps) 190 x 10

Smith Machine Lunges-
1st set is a high rep set (12-15 reps) 135 x 10
2nd set is a medium rep set (8-10 reps) 165 x 10
3rd set is a medium rep set (8-10 reps) 165 x 10
4th set is a low rep set (6-8 reps) 165 x 10

Leg extensions-
1st set is a high rep set (12-15 reps) 130 x 10
2nd set is a medium rep set (8-10 reps) 170 x 10
3rd set is a medium rep set (8-10 reps) 170 x 10
4th set is a low rep set (6-8 reps) 170 x 10

Hamstrings -

1) good Mornings
1st set is a high rep set (12-15 reps)
2nd set is a medium rep set (8-10 reps)
3rd set is a medium rep set (8-10 reps)
4th set is a low rep set (6-8 reps)

2)Lying Leg curls.
1st set is a medium rep set (8-10 reps) 80 x 10
2nd set is a medium rep set (8-10 reps) 110 x 10
3rd set is a medium rep set (8-10 reps) 110 x 10