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  #501 (permalink)  
Old 07-01-2013, 06:28 AM
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Chest and Triceps

Chest

Bench Press - 4 x 5, 4, 3 and 3
Incline Bench Press - 3 x 12, 12 and 7
Dumbbell Bench Press machine - 3 x 8
Dumbbell Flyes - 1 x 40

Triceps

Dips - 2 x 5
Nautilus Triceps Press - 2 x 8
Cable Tricep Extension - 1 x40
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Last edited by Cornish_Celt; 07-10-2013 at 04:31 AM.
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  #502 (permalink)  
Old 07-02-2013, 06:00 AM
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Back and Traps

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 10
V Bar Pull Down - 3 x 6
Seated Rows - 1 x 40

Traps
Power Barbell Shrugs - 3 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 40
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  #503 (permalink)  
Old 07-03-2013, 05:45 AM
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Quads

Squats 4 x 5

Leg extensions 3 x 12

Leg press 3 x 12

Leg extensions 1 x 40
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  #504 (permalink)  
Old 07-04-2013, 06:01 AM
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Shoulders and Triceps

Shoulders

Shoulder press 4 x 5

Arnold press 3 x 12, 10 and 10

Front raise(with weight plate) 3 x 12

Lat raise 1 x 40

Biceps

Barbell curl 3 x 5, 5 and 3

Cable preacher curls 2 x 12

Nautilus curl machine 1 x 40
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  #505 (permalink)  
Old 07-08-2013, 05:36 AM
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Deadlifts and Hamstrings

Deadlifts 4 x 6

Romanian deadlifts 4 x 12

Leg curls 4 x 12, 10, 10 and 10

Single leg curls 1 x 40(each leg)
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  #506 (permalink)  
Old 07-10-2013, 05:25 AM
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Chest and Triceps

Chest

Bench Press - 4 x 6
Incline Bench Press - 3 x 12, 10 and 7
Dumbbell Bench Press - 3 x 12
Dumbbell Flyes - 1 x 40

Triceps

Dips - 2 x 5
Pushdowns - 2 x 12 and 10
Cable Tricep Extension - 1 x 40
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  #507 (permalink)  
Old 07-11-2013, 05:41 AM
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Back and Traps

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 10
V Bar Pull Down - 3 x 12, 10 and 6
Wide grip pulldowns - 1 x 40

Traps
Power Barbell Shrugs - 2 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 40
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Last edited by Cornish_Celt; 08-01-2013 at 05:29 AM.
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  #508 (permalink)  
Old 07-15-2013, 06:03 AM
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Quads and Calves

Quads

Squats 4 x 5

Leg press 4 x 12

Hack squat 2 x 12

Leg press 1 x 40

Calves

Standing calf raise 2 x 15
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Last edited by Cornish_Celt; 07-24-2013 at 05:38 AM.
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  #509 (permalink)  
Old 07-16-2013, 05:41 AM
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Shoulders and Biceps

Shoulders

Shoulder press 4 x 5

DB clean and press 3 x 12

Bb front raise 3 x 10

Lat raise 1 x 40

Biceps

Nautilus curls 2 x 5

Cable curls 2 x 12

Nautilus curls 1 x 40 (a real biceps killer, took the best part of 10 minutes to complete the set!!)
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  #510 (permalink)  
Old 07-22-2013, 05:45 AM
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Chest and Triceps

Chest

Bench press 4 x 5

Incline bench press 3 x 12, 10 and 9

Machine press 3 x 10

Flyes 1 x 40

Triceps

Close grip bench press 2 x 6

Nautilus tricep extensions 2 x 10

V-bar pushdowns 1 x 40
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