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Published by GuyDunsky

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Published by: GuyDunsky on Nov 05, 2010
Copyright:Attribution Non-commercial

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03/31/2011

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Sheet1Page 1
A – Chest
1234Bench press70kg75kg75kg | 70kg4x55,5,4,34,3 | 5,4Dumbbell bench press26kg28kg30kg3x63x63x6Incline bench press50kg50kg50kg3x73x7,7,5,53x7Incline dumbbell bench press20kg20kg22kg3x43x43x4Decline bench press60kg60kg4x54x5Triceps extension25 | 35405 | 5,5,5,55x5
B – Back
1234Pull-ups323531366,7,5,5,5,48,6,6,5,5,59,6,5,5,5,110,7,6,5,4,4Cable pulldown606565654x84x84x84x8Dumbbell row22kg22kg22kg22kg3x63x63x63x6Barbell row40kg45kg50kg4x54x54x5Deadlift80kg80kg85kg90kg2x52x53x51x5Cable curls / Barbell curls25 | 3535355 |5,5,55x55x5
C – Shoulders, Triceps
1234
Shoulders
Press50kg45kg47.5kg50kg5,5,5,44x54x54x5Seated dumbbell press18kg20kg22kg22kg6,6,63x63x63x6Dumbbell lateral raise10kg | 8kg8kg8kg8kg8,4 | 83x83x83x8Dumbbell lying rear lateral raise6kg6kg6kg6kg7,72x72x73x7
Triceps
Cable pushdown555555554x64x64x64x6Kickback8kg10kg8kg8kg7,7,7,74x74x74x7Dips
 
Sheet1Page 2
D – Legs, Biceps
1234
Legs
Squat115kg | 100kg110kg | 100kg105kg110kg5,3 | 55 | 5,53x53x5Leg press130lbs140lbs|150lbs190lbs210lbs3x66,6 | 63x63x6Leg extension130lbs150lbs150lbs170lbs2x72x72x72x7Leg curl110lbs130lbs130lbs150lbs4x64x64x64x6Standing calf raise20kg | 40kg50kg60kg65kg2x7 | 1x73x73x73x7Seated calf raise20kg25kg30kg35kg2x82x82x82x8
Biceps
W curls28kg30.5kg30.5kg30.5kg4x64x64x64x6Seated dumbbell curls10kg12kg12kg12kg | 10kg4x74x74x77 | 7,7,7Cable curls354040454x54x54x54x5
 
Sheet1Page 3567891070kg|72.5kg|75kg5 | 5 |2x532kg | 30kg6 | 2x650kg | 45kg7 | 7,722kg3x460kg1x5405x556789103711,7,6,5,4,4652x822kg3x655kg4x595kg2x527.5kg5x55678910

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