March 4-9 2012

MONDAY -

Standing Military Press - 7x85 8x95 6x115 5x125
Single Arm Lateral Raise - 8x25 7x30 6x40
Standing Dumbbell Curls - 8x30 8x35 6x40
Deadlift - 7x205 6x245 5x285
Wide Grip Lat Pulldown - Heavy 3 sets
Machine Row - Heavy 3 sets
Heavy Dumbbell Shrugs
Cable Curls - Heavy 3 sets

WEDNESDAY -



FRIDAY -

Dumbbell Bench Press - 55x8 65x8 70x6 75x5
Rear Delt Flye - Heavy 4 sets
Dumbbell Front Delt Raise - Heavy 3 sets
Close Grip Bench Press - Heavy 4 sets
Rope Cable Extensions (Overhead) [Try Standing Straight Up] - Medium 3 Sets
Barbbell Upright Row