Monday – 5/28/12
Monday – Bench & Military
Bench
Bar x 15
110 x 5
135 x 5
165 x 5
210 x 5
235 x 3
265 x 4
Standing Military
Bar x 15
65 x 5
85 x 5
100 x 5
125 x 5
145 x 3
160 x 4
Incline Press – 135 x 9 / 165 x 9 / 195 x 8 / 245 x 6
Pec Deck Reverse Fly – 120 x 9 / 150 x 9 / 190 x 6
DB Incline Braced Row – 50 x 9 / 55 x 9 / 60 x 9 / 70 x 6
Dips – BW x 9 / BW + 30 x 9 / BW + 50 x 9 / BW + 75 x 6
Str8 Bar Curls – 60 x 9 / 70 x 9 / 80 x 9 / 100 x 6
…EASY!!!
Saturday – 5/26/12
Saturday – Hyper Shoulders & Arms
Cable Lateral – 20 x 11 / 30 x 11 / 40 x 11 / 50 x 12
DB Upright Rows – 35 x 14 / 45 x 14 / 55 x 15
Str8 Cable Curls – 110 x 11 / 130 x 11 / 140 x 11 / 150 x 12
Pinwheel Curls – 25 x 14 / 35 x 14 / 45 x 12
Iron Bar Extensions – 120 x 11 / 130 x 11 / 140 x 11 / 150 x 12
Reverse Extensions – 90 x 14/ 100 x 13 / 110 x 12
…EASY!!!
Friday – 5/25/12
Friday – Hyper Legs
Hack Squats – 90 x 11 / 230 x 11 / 325 x 11 / 500 x 6
Iso Leg Press – 90 x 14 / 135 x 14 / 160 x 12
Lying Leg Curls – 90 x 11 / 135 x 11 / 180 x 10 / 225 x 6
Kneeling Iso Curl – 70 x 14 / 115 x 14 / 160 x 12
Calf Raise – 195 x 11 / 225 x 12 / 240 x 12
Calf Press – 225 x 15 / 240 x 15
…EASY!!!
Thursday 5/24/12
Thursday – Hyper Chest and Back
Note: This was a rough frigen session did it at 6 am and I hate training first thing in the morning but it got done which matters most!
DB Incline – 40 x 11 / 60 x 11 / 80 x 11 / 100 x 6
Cable Fly – 50 x 14 / 60 x 14 / 70 x 12
Incline CG Cable Row- 165 x 11 / 195 x 10 / 225 x 12 / 255 x11
Smith Machine Barbell Row – 145 x 11 / 195 x 11 / 235 x 11 / 285 x 12
HS Lat Pull Down – 55 x 14 / 100 x 14 / 145 x 12
…EASY!!!
Wednesday 5/23/1/2
Wednesday – Core & HIT Cardio
Core
Hanging Leg Raise Swings – 3 sets of 12 w/ BW
StandRope Crunches – 3 sets of 12 w/ 100 lbs
Standing Cable Trunk Twists – 3 sets of 12 reps ps w/ 40 lb
HIT on Elyptical
5 min warm-up at 1%
12 intervals – 45 sec @ 5% w/ 15 sec all out at 17%
15 min cool off at 1%
….EASY!!!
Check it out and be sure to like, share, and subscribe to my channel 
Tuesday – 5/22/12
Tuesday – Squat & Dead
Squat
Bar x 15
160 x 5
205 x 5
245 x 5
285 x 3
325 x 3
365 x 6
Deads
Bar x 15
160 x 5
205 x 5
245 x 5
285 x 3
325 x 3
365 x 10
Extensions – 180 x 9 / 195 x 9 / 210 x 9 / 225 x 10
Seated Leg Curls – 180 x 9 / 195 x 9 / 210 x 9 / 225 x 10
Glute Ham Raise 40 x 12 / 60 x 8 / 60 x 12
Smith Machine Calf Raise – 135 x 9 / 185 x 9 / 225 x 9 / 245 x 10
Calf Press – 180 x 11 / 195 x 12 / 210 x 12
…EASY!!!
Monday – 5/21/12
Monday – Bench & Military
Bench
Bar x 15
110 x 5
135 x 5
165 x 5
195 x 3
225 x 3
250 x 6
Standing Military
Bar x 15
65 x 5
85 x 5
100 x 5
115 x 3
135 x 3
150 x 6
HS Incline Press – 45 x 9 / 80 x 9 / 115 x 8 / 135 x 6
Pec Deck Reverse Fly – 110 x 9 / 140 x 9 / 170 x 10
DB Incline Braced Row – 45 x 9 / 50 x 9 / 55 x 9 / 60 x 10
Incline CG Bench – 145 x 9 / 155 x 9 / 165 x 8 / 175 x 8
Str8 Bar Curls – 50 x 9 / 70 x 9 / 80 x 9 / 90 x 10
…EASY!!!
Saturday – 5/19/12
Saturday – Hyper Shoulders & Arms
Cable Lateral – 20 x 11 / 30 x 11 / 40 x 11 / 50 x 10
DB Upright Rows – 30 x 14 / 40 x 14 / 50 x 15
Str8 Cable Curls – 100 x 11 / 120 x 11 / 130 x 11 / 140 x 12
Pinwheel Curls – 20 x 14 / 30 x 14 / 40 x 12
Iron Bar Extensions – 110 x 11 / 120 x 11 / 130 x 11 / 140 x 12
Reverse Extensions – 80 x 14/ 90 x 13 / 100 x 12
…EASY!!!
Friday – 5/18/12
Friday – Hyper Legs
Hack Squats – 70 x 11 / 205 x 11 / 295 x 11 / 450 x 6
Iso Leg Press – 45 x 14 / 90 x 14 / 135 x 12
Lying Leg Curls – 45 x 11 / 90 x 11 / 135 x 11 / 180 x 10
Kneeling Iso Curl – 45 x 14 / 90 x 14 / 135 x 13
Calf Raise – 165 x 11 / 195 x 11 / 225 x 12
Calf Press – 195 x 14 / 225 x 15
…EASY!!!
