i PRelnliwe RecoKos, 1985 eo WE) BASIC MASS BuILDIne- COUTINE - 2WAY SPLIT | MON. FEBIUIH EG. 230 LEGS - CALF - DELTS - TRICEPS (LES: SQUAT. 136xI2 LOOXIO ZOBx 10 ZE5XIO BE5xb HOGS: wilt S@VATS Z5OX6 Z5OxG LEGEXT 14O%12 (YOXS L CURL. 190x¥ 70% 8(2ue 10m) = CALE. LEG PRESS EXT. O2OX10 620NY ~¥ STANDING CALE, ITSx ICE | QELIS. VPRIGHT ROW 65x19 120K10 iZOXE. (ARM LATERAL. 35x10 B5x® DKOP ZOXS. BENTLATERAL 4Gxi0 4Sx8 yoxG+enciims. TRICEPS, LYING EXT 60X19 10OKID 160K O26. 1GOx4 4 Sefe oor TRI PRESSOOWN, 120% F> 120K T+ YARTIALS. ~ ’ prone o ia 250 4 CHEST- GACK~ BicEPS 4 "CHEST GeNCH PRESS 155212 ZOOKE ZO5x8 235x6 Bio 3z2h ¥ 4 MCLIME Z4OXO2 ZIOXULF ZLOXG2F PEC-OBK.ITOXEI6 OX62E +Hice BACK. BENTOVR ROW! 13BXI0 ZEOXE2C 240%b2c. vfs 220x826 ZLOxe2e- AywOown Bf. Ox POxb2é 170xb BRMOLIET, 220x10 $20 x3 qiexe é | BICEPS BB CURL. 65x10 125Kb2e IZ3x4zF - i PREACHER CORL 100X524 Ex: —= a Se i LIGHT WORKOUT OW cogs, CAE, TRIET CUE TO “TIREDNESS cna : Pee xCe mon ce iB* 240 NOTE. GOOD WoRKOOT WARM-UP» ABS 45c7S X15. FELT. STONE CHEST~ BAGG ~GICERS -CALES- i Decuinle RES ~ 135X 12 2OOKE 265x¥ 2g5x Sue Box Re 4 INGE PRES. - 245x THF 235x526 125% 26 é (iene ky 66x B26 6Gx bzr GACK BENT: Bt. 135%10 250% Gk 250% Tac uf LioKbae 20) | PULLDOWINI. BIN. 150X T2¥ 90% Sok < le Sede £2083 ZI0%3 + cee | ACEPS. Beever E5xlo W5wb2- i2axyer-* | eSCLINVE CURL 4OX% GOXE. C ALES. LRESE, G3OK IES Sranp 1 wed. FEB. 20%, * 2:30 F LeGS- DATS= TRICEPS - ie BQVATS: IBS xIZ ZOO 275x!19 365x10 Pre ee5 HACK SQUAT 150xI9 260x6.250x.6 Level, sooxe 42 Bt TRICT: cae at (Sx 1 UESx F 19S KG eH .Sioe LATRAL. 4Or16 goa BO RAISES. 45x10 45x ¥, TRICEPS Bx I6 ISSxSIE 145% Sie Styesenetes (ono 1 Wig (onto \Box BaF. FRI. FEB Z22wo- 230 § CMEST- BACK — BICEPS -CALF a (GUET- BetiEIl PRESS. “1S5uIZ Zeox F Z65xY 285x he s10xZiF 4 INCLINE DPBS OIX IO 1eV x6 10K SH CURT FLYGGu Feegx Ne BBE | GARROWWISEXIO 240x8 240K Eu fe |eeceie 220x10s ae | | Bj PULLOONN, ROOKE2E 200% B2Eé ae (Dijetet 220x1O° 3oxg giox¥, BIBS | IG CURL B5xIO. IZTxb2F i20Kuz6 INCLINE CURL 45x8 peor 35x4 G5xb Deol ZGyZ cate {EERE EXT 640xi2,9,8, STAMOWE cALE RABE. 175XTO XB.LEGS DBLIS - TRIGEPS- CALF | SQUAT. [SOx IC 265KIO 3ESxIO 385. x%F 4O5x6 | MACK SQUAT. 260x10 270x6 LicuiRe 7OKY COAG Bbw. 6065 US. PBN. 15x10 165x10 195x6 SIOE LATERAL _ 85xI0 35xX e.0KAIE. 35x10 B5xvie » LYING EXT F5MIO (SENG ISONEIG PRESOOWM. 13Qx8z2F 1LOx b2r ceo-reess ext 650x 1Z,10.8. Stawaivg eaise.— _ STRING. i WED. 27% > 2.30. CHEST- BACK —BICEPS. WARM UP- &SETS OF ABS DEQUINE PRESS. 135x109 ZOOXS 2458 295x Tie 310 x AIF | | ANCLIMG PRESS 2y5x62e 235x Hie 275% Sie INCLIVE FLY 66x10 Ox6 DROP 5Oxb GPK BIB ROW. IE5XIO 240X10 265x6 Ble Z20x|0 230x6 - Me Peis ZOOXG2F 18Ox Sze O/B SHRUG, 220x1D 230xb2c. 270 Xb+4evRNS. | G/B cvRL. BOxIO (25x 52" 120xXG.26. LINClINg CURC ASxiO “8x6 Deore 3Ixy- FAT Te 30 Les -ORIS- TRIP SGuat! (80x IO 165x10 265x10 gosx] 425x4 vel HACK SQUAT: 2 70x¥ 26OX6 | CURL (Sc) 70xF gOx6 bot ALE [Lees 650x10,8680x8 savas; (15x10 x ¥ TS) PBN: 5X10 (66 %8 195x6 Side LAT: LEMONS 5 | geese eee pey. 90x10. FOub2F +Z0ee TRIS. LYINGEXT. YH 10 155x626 15OxGpze See. i | PRESSDoWN = 120 x O2F (20x 7. | 6000 wORKOUT | FEA. STKOMG aMON waked 44 250 GMEST, BENCH: ISBx IO ZOOKY 2o5x¥ 2e5x he SiOx GIF INcLine: 245u¥ 255x Sif 24S Sir. uvctive fy: 70x ¥ae 7Ox © Dror 62x5. (ecuen, GAC “Ble eon: 15x10 240x¥ 20 265" 6 fs 2506 PASs tic GE UIN: Bix % x6. PARTALOLIET S70x¥ yooxe 490x5 BPS Be cur 85x10 (25x S2é (25x42 INCLINE CURL 4FXG DROP BIKS 4GEXG DROP BIxZ- 3 AREVERSE CuetL SOX'O_ 5Ox6 WweD makat 6%. t- L6S SeVAL §=13B5XIO 2O0XIO Z¥SKIO 3BZ5KxIO 4IOX6 g.10K$ ACK. Z2OKIO KIO L.CURL. SOX F2F GOx6 teu FOX T. § DAG. PBAL® uSKIO 16SxB 1e0x8. SAP LAT 2Ex 10,7, 8 REVERSE. Pet-DEK- FOx RX 2¢ 42. GOx O26 + 2N TRIGP, LYING XT. BS KIO 1GS% B i4S x 6 2EPRESPOUN, (ZOKZ xO Croker: je ta WekKEP LIGHT DUE To SORE JowrTSs :) FRE Ba ° | CUGST-BACK- BERS. WARM-UP. -d, SETS 0A AES CUT: § BEWLH. 1B5xID 200K 265x 8 SiOxSie ZIOx 32 } seit ome nltLink 21Dx B,C p62 PeC-DEC-'FOXID 195s been Back’ B/& gow. (35x10 265xF 2755 - TEAR ZO0KIO ZZ0xF5.> : Cle Cue Dow: ZI0x42r 200 n 2h: 2 | AB She. 220K Y 240%¥ x b- i BE. Bl6 cue: BGXIO 130K 42é GX42t. j IWOLINE CHL? AxO G¥XOG TKO BI1KB. CHLt. kee PADS ExT. O50 iZ, & ace. z. |MOn Ie MARCY FS. L320 LEGS. | SQUATS. WeWT VP 10 ABOUT SO BUT KNES Wee VekY FROB | OVE FINISY OF STERIOD COURSE - m/e wisqoAt. 140% 86,6. (Ee quel. BOxIO BOx6” 60x8, “Tel. LYING EXT YSxtO (SSKGLE (YSxO26x Sele BM Pew. PRASOOWN: i3OK6 120KI0- (WeiWwe Cree. . cue. é 5 SEXES t , bes 1 o8 oki I2SXG2F 125 Ger dius coat SieT Marc. (1% wore: Have ph te Lees, Te1, BICEPS cea. Outs. CALE MOV. ty a k WED i3%. cuesT/eacd/Derts CHEST: | DECLINE. IB5¥ iO 200xS 265x8 2K5x TF StOxder | | iwecine 250x516 24.0y¥ Sif Z3Ox hoe |imeciné FLY. 70x B2e 70x Tie peor 53x hi BACK.| B/6 ROW. ISBXIO 265% 8 275% Gee. | PULLEY Row. '8Ox TE: 190xb26. ~ lee evtin 226 Nee SET Gyx6- |D/e SUkuG 97x10 *K («aise) DELTS. | VeRIGHT RoW ov Sm. BOx 10 xK | [SIDE LATERAL DROPSETS GOxt 51X4 4Eex! Z/x3 25x G cE Beek YOwPatr2ne WOvGre snp Boanisy On Bare | DERI IG MRKCH. LEGS, TKICEF, BICEP, CLE. werospatid 55 200 285, F9x10 YOSxb6 PPLE RE Kuces | Wie SQuar. m/e ZIEXIG, 8/8 coke 80x10 BOK FOx6 FG | nes LiGdT BICEPS + TRICEP Wok) be TMON. 1S MARCH (QUEST = 3 TRIPLE DROPSENTS, INCLINE, FLAT Syme , CEC~DEC. (BACK . BIG ROW: 1Z5x1@ 242410 265% 7 PULLEY ROW. (FOXY (90x Gie. Ofer cui Lx Sir Ox J. DATS, PULLEZ VPRIGAT ROW. FOXIE B5xE. D/BSHRU 101x¥ wixé IHRM LATERAL 35x 3% xX REVERSE AL DEK YOxXIO x» | Abpea (OO| a wed 2O* MARCH. | LEGS -TRICEP- BICEP. | wie. BIKE , STRETCUING SET eB 4-L2k af gerd marung LEGS.) SQUAT. [BOX 2EGxIO BHSXIC 4OBKE 4.25% 5. [Le est LYING DOWN » IOCOK (ZL JOOX SQW. FOx IO +6. [pete cust BOK 12x10 (40% © ies nomen) TRCEPS) Lyi EXT. ES KIC 155x524 ISOxG2EXSG68- | PRssCOWN. 20x K 120% 7TF: BicePs. | BIB cuRL wfy + 13Ox52€ 13OxS peor nexs | aerate ae ALCS. ABS | FRI. 2Znp. MAK. 250 _ HEST-BACK Delis: | Crepn| INCE G/B. 185% 1D. 220x8 266x Te 295xS1F Z6bx.5 peor 20K . pecine Z65xber L422 ZyZnO26_ PeCvET: IeSaberxnee~ gace- | B/E Row ow me. BS x IKK. Bay Purcponin. BON BEE. lense ves(aow. ox’ ord. ‘ Ge CRE 86T6" mle (cour) Semtepinraanc, Trim deer, 31,25,20 % minX * : © RADE. KOKIO, (Lies weaKour, gxeMe isco veny INTENSITY MSS RHINE OUER NEXT) WEEK. TOTRL INTENSITY MASS BULDIL OUER NEXT. 10 Weeds FOR cl 6 f MON 25% mated, Lele S- TRICEPS: BICEPS. LES "voxle ZE5xIO BBSKIC GOSNe DREY BCK IC WWE sevAT On we ZISKIO Z3EKIO Z3Sx7- JLCURL. YOKIL” BORG 4OrE srser + GURUS TRCEP: | SHRIO BSriO [GOK ZF rSqe 155xSzt+3de WRCBNOWN. 130.xTF 1200SzF BP IB CURL. BBO 130x Srevews 1B ox Sic DRoe Hox 5+ sumws. (BOOP (ARN POMUER: GOX52F 1B. FOX E+ BANE ‘on TRAIN GALES DUG Te THISTED aueee)———_—_— wpore: Mage. 25% t | BRERK INTO SUPER-INTEMSE TRAIUING DVER wert WwErK ‘ LSE FoKcem REPS, WeON TIES BURNS, + DOF LETS .TO GRID | MryiMuMm Kok cow TdT. SULY 20+ | lmens-eoms. sune I nani [14 16 ZY est 524, t lWiceut eemis! GENK. B50N 5. SQUAT 45Ox5 Kows-30OrS, ever. 15ox 5 i lwed 27* CHEST-GACK-DELTS. — warH-STRETCY -ABS. SHES BENG PRESS -135 x iO 200x% 265x3 310x 41F> nes PRESS - 255 x5 245x426 ZISx6 yROP 1eSxG. INCLING-FLY (10°) 7Ox Tee JOxGz2¢ jeace BIB ROW. BOX IO 265x bace® fee ZhOx B46 t t Ree CHIN (1x S26 ER mack atti 33BxS 0 2 PULLEY ROW IES KL 26 ANCHE. ITS eG BTANED + BUEMS, CrolDipstk loxx 8 woix © ravens TS VCULTEY Ure ROW! FOx T2é ROxGz¥ +SuAWs, DELD; Sie LATER ~ TRIE peor xXZSE1S 40330, 20. ot 4% t = vies . MISSED ® TRAWING DUE. TO TIKED NESS. | LAG OF ScCeEP L [sete No. Yon oe ~< F TON: (7 APRA - i os) a | LAY@ OFF Ying te LnWED APRIL.SRD. COMMENCE MASS TRAIN IN: FoR COMP. JULY 20. EES. SQUAT 13512 19Ox10 LKE KIO S65 x10 40Sx5 é wide Mk SQUAT. 2UOX 10 2e0xE Zo0%S Levee. TOX4 OXY 2uP EWR Sox F sreict. + BURNS CRD TRICEPS. Lye EXT. 60K 10 105 xi 145 xO 2h 195KG2et4 Se. PRESSOOWN. 20x10 ¥62F- ices. B/E cvkL- $O¥1O 130x 52F + Buenos (ARR PREAWER 4ox Tae 4Ox S26 Cueced ASIT LIGHT, SLIGUT MERKNESS DUE To [WEEK Layere, ) CHEST/BACK/ ORTS FRIDAY AOR S® . Z.0n. t CHEST: DECLIve oRess: 135212 200K'O 265.8 295 xb 305xSiF Bex2. ' ineté? 250x42F 240%42F 2350x526 YPxZ. Fiat fty Fox 826 70x 5af DROP 5%x3 BACK AB ROW. (35X10 ZE5x62¢ Ye 2h.0x5 + Gans. (REG CUIN 1Oxbat HMLERES 8x6 DICKOW 101m 10,10 BIRMS Crokergiisye. REDE. P20Kb6+ BUR. ; ‘ DELIS. M LATERAL. AOxb DKOF 30¥5. TRE! 4OxG BDxy toxd + 6vAN: sachin ag et “Mon Agi. 8%. 2.50 LEGS SQUAT. ISSxI2 10x10 LBS x10 SBS x10 405y 7-425% 2 me | HACK SQUAT: 240 KIO 250K - 1 RK IOxI0 TOXE (26 yp) 0% Mor \ TRUER. LYING EXT. 5SxIO 10510 iSO xOze (SOx Ger sys | PRESDOWN) , 1ZOX1O 130% SIF. BUCEPS. BB CIRC OS KIO 13S %G wa 25K SIF R/PXL - (TARM PREACHER. GOxb2é 4Ox624. | REVERSE cURL. 70x6 60x | | | | || wer & pq. CHEST-GAC LETS. 2-30 | CHEST. | ORLINE PRES-185xIO 200x8 265% ¥ 05x BOS x Gil Pm! HINCUIVE PRESS -24.S eO2F 235 x Sif 225%Si€ 1500 1 FLT FLY- 7OxB DROP S1xS 70x J2f DROP STXY- BACK | 6/6 ROW - 1FOx IO 265% Sze ule 2Z4Oxo. REL CHin) - (0% 624 Bl x64 BuewS IB KO 10@x'O 10ex%, BIB MRVe 220% § 20x. (BdarS. SIDE HER TRIAS. ror. Ox 3Oxe zowS. GoxS 30x 204. [Blo O/6 RAISE 4.SxI2 ss R/pet/Det. BOxS, ie fowipet “ LEGS- TREP- BicePr. 2.20 SQUAT- 135x109 222%10 SiOx ¥ HoH. 425~5 (veers) a WWE SQUAT- 260x% 24Ox¥ 22exb. ent bt ao tier DUE To SORE Lower Acie) Groks rang er (50X10 195x10 ZiSxo26. (PRESDOWN ~ (20x 1026 Iyoxbar, BICEP.- 1 85x10 (85x 5 Yew! 125% Sar + Svens. ag erencuer. 40%7 sox Sie ae ogt ‘ | CHEST - Ac DaLTS. APRIL 15+ MON. wy AbfeKE/srmered. | quest. | BENCH PRESS - 35x10 Z00x¥ 265x8 S05x 6 330xSiF xd [UVCLINE PRESS- 25S «Sif 24Sx2t 235x426 Bex [FLAT lY- 70x Sar DeoP Ssubar 7Ox bie Dror 5)x 42° + B/E ROW- 13510 2eSxb2c Z28Sx4 1+ RE CU ~ 10x & HALE-KerS -SS¥¥ (DB ROW- 106x10, 10. eee DE SHR - 47h, 6 + Buns DATS. 8/m PBN. — BORIO 125x626 125%Sre S$haraeac~ 4Ox% qoxb +6vres. GO RAISE SS K/P Ot. GSKI2-Joxb26 Sn Be —JOxb+ 2 ub se LEGS~ ACI,' , LenS TRIcP-Bicer. Z3O - GiKe-STRETH. 2.50 - TRAINED MUSCLE ON Lewd~ B4UeT (BS 220, 310 x10 Aton g2sx6 4goxl (Sobacrcovso ame LiCURL- LIGHT DUE To STRMUEM Leb MUSE . a TRICE 55 x10 $e (05x10 55x 5at+ Sele ISSxh2t+Scfe PRESSDOWN - (SOK IO 1440 XG-2k + Bie LIGHT B/E RE. (ARM PARR 4Ox Bok gyn one 4gnbot {fe eae MUSCLE 1h) PER T aie CUEST-BACK-DELIS 12-00. ori 1a BB. 9 CHEST. BeWCH PRESS- (S5¥ 12 2OO%1O 2ES¥Y FioK Sif SSOK SIF KPAZ. I Wee 3M (BOKIO: 1SOxS (SOXG2E [SOWSaL. + Heer Fiat eLY Ox Fue DROP S]udj2l 7SXG2" DROP S7x32/- BAK. RE cin. P2xbes. 1S x5, OKG- Tfeae eo. WTS VIO (SKE 18S". (Dip Have time 10 rea) DATS) ss Hs TRICE Bier. T Croker gfe auaks a log & obi cured. LOGS EKT- & ¥ 16-12 mOooRRATE + eevee — 10,10, %, 8 Re | TRIEXT- 6D,(09% 10 155 x Bart Sef. 1SSxb x3cfo5 TRI PRES DONA 14.0% Sif (Too URW) (30x26 Bice, B/S cuRL- BS x10 (BEKB2E (25x See Foo won [ABM PREAAER USx bet x bee CUEST- GACR-DELTS. = 230 - WY Bike -AS~ STRETCH. CHEST- BENCH PRESS - IESKIZ 200K 10 265% © 310K 52 S30KSiF R/Px2 jINCUNE BIB. Z2SSxO2e 24SKq2¥ Z2ESxqar APy2 (eLAT ELY 7SxG2E DROP ST x det 1SK S2k D STxq BACK cHIN~22% Yok 22x S2e+6 uneé-eev- 4Sxe UT-BAR- 18010 ox &. Nee EMP~ yo ¥- (We Row-106x8, DELTS. PEN - 115x106 WOSe¥ 17S Sat S[eat- 40, 30,20 ¥ MAX TRIPLE DROP x ZseTS - | Blo RAISE -85 RIF/P 48x10 53 7OxG2t GEXB+E3S BOxd.ee em | ban A| CRESS ces - TeceP— Bice? LES- | SQUAT: SseTS UGUTEw stile STRAINED | HACK 210 Lent, [LcuRL- FOxiO2t 40a bee steer box Specs gong S0x-b deor 30x4- Bice | $5xIO 13OKO46. 1250 4 2A. ARM ARRON 4U%6 gy b2e “TRICE, LYING EXT- 68% IO 1OSK1O 1SSx Tit 160 x 52¢ +5 cfoy PRESGOOWN ~ 1SOx!I2 ox Gee CHEST- GACK- GDAIS mon 24% may. | Quest Benet PRESS-13S,220x10 SiOx TF 35Sx 2ie [INCLINE PRESS- 265 x Sie 255x426 24SK42F Rip) Pat FLY ~ 72S «S pace STO Toxber On. 57x S | BRL | RES CHIN© S3xSiF 22xSiF OXE. (TEAR ROW- 19010 Z00x Ger. weseme- 140 xE. [6 e013 - fe — 200% (DIB -SURDG - 101K ¥ 106 x6 Pe eNiae 2 (SY 17 Sx O26. iS uateRAL 1 4oxs 30x 6 zoxwel Yoxe tox ZorG+ BURVS (G.0-RAISE- 4@ 35:25 max 28eT§. WED it May. 1e6S.necer-Bicer t | UetT woeleot OVE GAB COD + THROAT | * } | & misseo edwin, Due 76 BAD COD xx | «mon. G* may. LewS- Taicer-@IceP-cALE - 2 LBGS- SQUAT- (BSI IOI Z2OKE Male squat. SIOKS « kee Srine stanved Lee XT. (iyime) IO WIS 190 KIO. ecm 109% VF FOrSat(s) 6Or8 BeeP- G/B CURL GSxIO 1BOx52t+HO 13S 42" ~Is0 [ARM PREACHER GE KORE «Sze ~ TRICEP- LYING EXT= COx 1G 10S 1O Mex 1SSKE2F (OSxGIE* 3 eB. PRESSDOWN- IYORKIO iGoK Sie oti. CVERSE wAL- 70x $2t G5xere. BAU Hea oet. Soy te l0jee« Rewriern nseiouad a etna CHEST BACK DELI ¢ ~ ees, BINA PRES -1S5x11 2LOKIO SiOx At aZSSxZIF Rex 1. 4 INCLINE PRESS- 265 Sik 255% Si 2ySxh2F +180 FLAT FLY ~7O KIO DRHIKIO Joie dR b2xh, - BACK RE CHIN ~ S8xO26 226 Tif merce 44x +60eNns- | HE ROW 230x8 24OxT ve Z10x 8. HPs -(0Gx% 106x%, + Buns Croke BN-\USKIO (GSK IO 19SKS- S LATERM AAXT S5xS 25%S 1 [garg S4xG 25xS | +|B-OLAT. 4EXIO SS KPDFOKO G¥x BSC. RP OK ZING mal FR 10% mAY. LIGHT WoRKoUT THIGH, BICEP, TRICEP DUE TO TIREDNESS. WO RETORD PeuoAGES