5/29/14 Workout - Pull Day - 30 minutes (16 sets)

AM Workout (weight/reps)

Face Pulls
10/15, 50/10, 80/8

Rear Delt Flye Machine
50/10, 60/15, 70/10

Hammer Strength Front Lat Pulldown

100/20, 160/10, 180/8


Hammer Strength Low Row Machine

140/8, 160/5

Cybex Lat Pulldown Close Grip
150/8

Cybex Back Rows
70/30

Assisted Pull-ups
130/5, 100/5, 70/2

Cybex Arc Trainer
5 minutes 

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5/28/14 Workout - Push Day (14 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

30/15

Machine Torso Rotation

30/15

Hammer Strength Incline Chest Press (weight/reps)
20/10, 60/10, 60/10, 40/15

Hammer Strength Chest Press

40/20, 40/15

Hammer Strength Shoulder Press

30/15, 30/15

Cybex Chest Press

20/10, 60/10, 60/10

Cybex Overhead Press

10/25

Cybex Arc Trainer

5 minutes

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5/27/14 Workout (7 sets)

AM Workout (weight/reps)

Cybex Leg Extension

30/100

Cybex Seated Leg Curls

30/100

Seated Calf Machine

170/30, 210/20

Cybex Heavy Leg Press

90/10, 180/10, 270/10

Cybex Arc Trainer
15 minutes

5/23/14 Workout

AM Workout (weight/reps)

Cybex Arc Trainer

20 minutes

5/22/14 Workout

AM Workout (weight/reps)

Cybex Arc Trainer

20 minutes

Cybex Leg Extension

50/50

Cybex Seated Leg Curls

30/50

Hammer Strength Ab Machine

70/25

5/21/14 Workout - Push Day on Legs/Push/Pull/Legs Split (14 sets + 11 sets)

AM Workout (weight/reps)

Hammer Strength Incline Chest Press (weight/reps)
20/50, 100/12, 160/3, 200/F

Hammer Strength Shoulder Press

20/15, 40/15, 60/10, 80/10, 100/10, 120/5, 140/5, 160/5

Hammer Strength Chest Press

100/10

One-Arm Chest Flye Machine

70/20

PM Workout (weight/reps)

Close Grip Bench Press

65/20, 95/15, 115/15, 135/12, 155/8

One-Arm Drop Set Band Tricep Pressdowns
4x10

Strength Band Overhead Extensions

30

One-Arm Strength Band Kickbacks

10

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5/20/14 Workout (10 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

10/40

Machine Torso Rotation

30/10

Cybex Leg Extension

50/50

Cybex Seated Leg Curls

30/50

Cybex Seated Leg Press

150/50

Seated Calf Machine

190/30

Cybex Heavy Leg Press

180/15, 270/8, 360/5, 410/5

Hammer Strength Ab Machine
70/25

5/19/14 Workout

PM Workout (weight/reps)

Band Curls

100, 30, 20

Dumbbell Supinated Curls
4x10

Thumb Flush Dumbbell Curls

5x10

High Band Curls
25, 25, 25

Behind the Back Band Curls
25, 25, 25

5/16/14 Workout Legs - on Leg/Push/Pull/Leg Split (18 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

10/30, 20/10, 30/10 

Cybex Back Extension Machine

50/5, 60/5, 70/5, 80/5, 90/5, 110/5 

Cybex Leg Press

90/15, 180/12, 270/5, 360/3, 390/1, 400/1

Seated Calf Machine

110/20, 150/20, 210/20

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Getting Started on the Cybex Arc Trainer

5/15/14 Workout - 1st Pull Day on Legs/Push/Pull/Legs Split (21 sets)

AM Workout (weight/reps)

Ab Double Crunch Machine
10/30

Torso Rotation Machine
30/30

Rear Delt Flye Machine
50/5, 60/5, 70/5, 80/5, 90/5, 110/2

Cybex Lat Pulldown Close Grip
50/50, 150/8, 130/7, 110/10

Cybex Back Rows
150/10, 170/7, 190/4

Cybex Preacher Curls
50/20, 60/10, 30/12

Assisted Pull-ups
100/7

Hammer Strength Front Lat Pulldown

100/20

Hammer Strength Low Row Machine

120/12

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5/14/14 Workout - 1st Push Day on Legs/Push/Pull/Legs Split (22 sets + 11 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

10/10, 20/10, 30/10, 40/5, 50/5, 60/5

Hammer Strength Incline Chest Press (weight/reps)
40/30, 100/10, 160/5, 200/3, 60/20

Hammer Strength Chest Press

180/2, 140/3, 100/6, 60/8, 40/12

Hammer Strength Shoulder Press

60/15, 40/14, 20/16

One-Arm Chest Flye Machine

50/10, 80/10, 110/8

PM Workout (weight/reps)

Close Grip Bench Press

65/20, 95/15, 115/15, 135/12, 155/8

One-Arm Drop Set Band Tricep Pressdowns
4x10

Strength Band Overhead Extensions

30

One-Arm Strength Band Kickbacks

10

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5/13/14 Workout - 1st Leg Day on Legs/Push/Pull/Legs Split (12 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

3x20

Cybex Leg Press

90/20, 180/5, 270/5, 360/2 

Seated Calf Machine

90/30, 150/20
Leg Curls
30/30, 50/10, 80/4

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5/12/14 Biceps Workout

AM Workout
Dropset Strength Band Supinated Curls

2x100
Dumbbell Supinated Curls

2x15

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5/8/14 Workout

AM Workout

Hammer Strength Incline Chest Press (weight/reps)

30/30, 50/20, 70/10, 110/5, 130/5, 150/3, 170/1, 190/1, 210/1, 230/failed

Smith Machine Incline Bench Press

135/5, 185/5, 205/5

5/7/14 Workout

AM Workout
Ab Double Crunch Machine
3x15

Torso Rotation Machine
1x15

Hammer Strength Front Lat Pulldown (weight/reps)

80/20, 100/10, 100/10, 120/10, 140/8
MTS Low Row Machine

160/6, 140/10, 120/7, 100/8, 60/20

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