10/2/14 Workout - Arm Day (22 sets)

AM Workout (weight/reps)

Superset

Bent-Over Rows: 95/20, 95/20, 95/20
Tricep Pressdowns: 40/20, 40/20, 40/20

Superset

Overhead Rope Extensions: 50/20, 50/14
Rope Curls: 40/20, 40/20

Superset

Cybex Tricep: 40/20, 40/20, 40/20, 50/20
Cybex Preacher: 40/20, 40/14, 40/20, 40/14

Hammer Curls

20/10, 25/4, 30/4, 15/14

PM Workout

Weighted Vest Walk (20 & 40 lbs)
 38 minutes

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— Dwayne Johnson (@TheRock) June 20, 2014

#MusclePharm Workout of the Day! BUILD YOUR ARMS by @Schwarzenegger! Powered by #IronCre3 pic.twitter.com/6Dti6UQMeH
— MusclePharm® (@MusclePharm) October 8, 2014

Workout 10/1/14 - Leg Day

AM Workout (weight/reps)

Seated Leg Press

150/30, 170/20, 190/20, 210/20, 230/20,
250/20, 270/10, 290/10, 310/10, 330/10, 350/10

Walk
15 minutes


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Not one conventional pull down was done... Pull narrow and ROW pic.twitter.com/Gd78OVIzvV

— Dorian Yates (@Dorian_Yates) September 25, 2014

Need some new exercises to try in 2015 or a refresher on your favorites? Here are 184: http://t.co/5mqUD0AOo1 pic.twitter.com/pAiUSqHzdw
— T NATION (@T_Nation) January 1, 2015

These #spices are PACKED with #antioxidants. Which is your favorite? http://t.co/C2ozB545dQ #nutrition pic.twitter.com/rTniBs8AVe
— Life Extension (@LifeExtension) January 1, 2015

01.01.2015 | New Year's Day fitness and strength challenge. Prove you want the podium http://t.co/3IRGccGVfR @USPlabs pic.twitter.com/jeGkyRL0cO
— john davies (@renegadestyle) January 1, 2015

9/30/14 Workout - Back Day (12 sets)

AM Workout (weight/reps)

Giant Set

Cable Rows: 60/20, 60/20, 60/20
Close Grip Pulldowns: 40/20, 40/20, 40/20
Face Pulls: 50/20, 50/20, 50/20
Wide Grip Behind Neck Pulldowns: 45/20, 45/20, 45/20 

Walk
15 minutes


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Not one conventional pull down was done... Pull narrow and ROW pic.twitter.com/Gd78OVIzvV
— Dorian Yates (@Dorian_Yates) September 25, 2014

9/29/14 Workout - Chest Day (14 sets)

AM Workout (weight/reps)

Seated Leg Press
150/40

Cybex Rear Delt
30/30

Cybex Flyes

50/20, 150/8, 50/20, 150/8 

Hammer Strength Incline Press
80/8, 80/8 

Low Cable Flyes
60/10, 40/6

Hammer Strength Overhead Press
70/20

Hammer Strength Chest Press
70/20

Cybex Tricep Extensions
50/25, 60/20

PM Workout

Walk

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9/26/14 Workout - Arm Day (21 sets)

AM Workout (weight/reps)

Superset

Pressdowns: 30/20, 40/20, 40/20
Bent-Over Pressdowns: 110/10, 65/20, 50/20

Cybex Tricep Extensions

30/20, 30/20

Cybex Preacher Curls

30/20, 40/20, 40/11, 30/20, 30/13
20/20, 50/6, 40/10, 30/10, 30/20

Dumbbell Hammer Curls

15/20, 15/20

Dumbbell Hammer Curls

15/20, 15/20

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ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
— Dwayne Johnson (@TheRock) June 20, 2014

9/25/14 Workout - Leg Day

AM Workout (weight/reps)

Seated Leg Press

100/40, 150/20, 250/20, 250/20

Leg Extensions
50/20, 50/20, 50/20, 50/20

Seated Leg Curls

40/20, 40/20, 40/20

Seated Calf Machine
110/20, 110/30, 110/20, 110/20

Giant Set

Cable Rows: 75/20, 75/20
Front Pulldown: 40/20, 40/20
Behind the Neck Pulldowns: 40/20, 40/20

Superset

Face Pulls: 80/20, 80/20
Bent-Over Tricep Extensions: 80/20, 80/15 

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9/24/14 Workout - Back Focus (20 sets)

AM Workout (weight/reps)

Seated Leg Press
110/40, 150/30, 250/20

Superset
Cable Rows: 90/20, 75/20, 60/16
Pulldowns: 50/20, 50/20, 50/20

Cybex Rear Delt Flyes

30/5, 40/5, 50/5, 60/5, 70/5, 80/5

Smith Machine Shrugs
95/30, 145/20

Cybex Preacher Curls
50/20

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Not one conventional pull down was done... Pull narrow and ROW pic.twitter.com/Gd78OVIzvV
— Dorian Yates (@Dorian_Yates) September 25, 2014