6.2.16

•  Incline Barbell Press
  5 sets of 10-12 reps @130 lbs
•  Flat Dumbbell Press
  3 sets of 8-10 reps @55 lbs
•  Cable Cross-Over
  3 sets of 12 reps @45 lbs
•  Decline Bench Press
  3 sets of 8 reps @120 lbs
•  Straight-Bar Curl
  5 sets of 15 reps @50
•  Dumbbell Alternate Bicep Curl
  3 sets of 12 reps @30
•  Single-Arm Preacher Curl
  3 sets of 10 reps @25
•  Hammer Curl
  2 sets of 12-15 reps @25
•  Reverse Curl
  6 sets of 15 reps @40

6.1.16: Back

•  Wide-Grip Pull-Down
  3 sets of 10 reps @ 70/70/70/70 lbs
•  One-Arm Dumbbell Row
  3 sets of 10 reps @40/45/50 lbs
•  Deadlift
  3 sets of 12 reps @ 135 lbs

BENT-OVER BARBELL ROW

3 sets of 10

•  Behind-the-Neck Pull-Down
  3 sets of 10 reps @ 70/70/70/70 lbs
•  Seated Rows
  3 sets of 10 reps @ 130/150/160 lbs
•  Back Extension
  3 sets of 10 reps

5.31.16: shoulders and triceps

Day 15: Shoulders/Triceps

•  Dumbbell Side Lateral
  3 sets of 12 reps @20 lbs
•  Dumbbell Shoulder Press
  3 sets of 12/10/8 reps (40 lbs)
•  Standing Low-Pulley Deltoid Raise
  3 sets of 12 reps (30 lbs)
•  Standing Front Barbell Raise Over Head with Olympic Bar
  3 sets of 12 reps (30/40/40)
•  Bent-Over Dumbbell Laterals
  3 sets of 10 reps (15 lbs)
•  Triceps Overhead Extension with Rope
  4 sets of 12 reps @ 50

front tricep pulldowns mixed with overheads same weight and reps

5.27.16: Legs

Leg Press
4 x 10 @210/250/290/310/350/390

Squat
4 x 10 @ 195/245/245/245

Leg Curls
4 x 10 @ 110/95/80/65

Calf
4 x 10 @ 195 lbs x 2 x 20

5.25.16: Shoulders

•  1. Leverage Shoulder Press
  4 sets of 6-10 reps @ 60 lbs, 1 minute rest
•  2. Side Lateral Raise
  4 sets of 10 reps @ 25 lbs, 1 minute rest
•  3. Standing Front Barbell Raise
  3 sets of 10 reps @ 60 lbs, 1 minute rest
•  4. Seated Bent-Over Rear Delt Raise
  4 sets of 10 reps @ 40 lbs, 1 minute rest
•  5. Cable Rope Rear-Delt Rows
  4 sets of 10 reps @ 50 lbs, 1 minute rest
•  6. Cable Seated Lateral Raise
  7 sets of 10 reps @ 50 lbs, 30 seconds rest
•  7. Smith Machine Shrug
  5 sets of 12 reps @ 50 lbs, 1 minute rest