Week - 8/17 to 8/23

Workout #1 Day #1 Bench Press Squat Rows Lunges Curls SL Deadlift External Rotation Reverse Flys Pilates/Core Cardio Workout #2 Day #1 Deadlift Hang Clean Incline Press Lat Pulldown Leg Curls Triceps External Rotation Reverse Flys Pilates/Core Cardio Workout #3 Day #1 Bench Press Squat Rows BB Press Step-Up SL Deadlift External Rotation Reverse Flys Pilates/Core Cardio Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Set #4 Wt/Rep Set #5 Wt/Rep Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Set #4 Wt/Rep Set #5 Wt/Rep Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Set #4 Wt/Rep Set #5 Wt/Rep

Date Begin Squat Bench Deadlift Hang Clean Week #1 Day #1 Bench Press Squat Rows Lunges Curls SL Deadlift - BB External Rotation Reverse Flys

7/20/2009 350 270 225 135

Set #1 Wt/Rep

Set #2 Wt/Rep

Set #3 Wt/Rep

Day #2 Deadlift Hang Clean BB Press Lat Pulldown Leg Curls Tricep Pushdown External Rotation Reverse Flys

Set #1 Wt/Rep

Set #2 Wt/Rep

Set #3 Wt/Rep

Day #3 Bench Press Squat Deadlift Hang Clean DB Rows 30 Deg Lateral Raise SL Deadlift - DB

Set #1 Wt/Rep

Set #2 Wt/Rep

Set #3 Wt/Rep

Week #2 Day #1 Deadlift Hang Clean BB Press Lat Pulldown Leg Curls Tricep Pushdown External Rotation Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #2 Bench Press Squat Rows Lunges Curls SL Deadlift - BB External Rotation Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #3 Bench Press Squat Deadlift Hang Clean DB Rows 30 Deg Lateral Raise SL Deadlift - DB Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep

Week #3 Day #1 Bench Press Squat Rows Lunges Curls SL Deadlift - BB External Rotation Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #2 Deadlift Hang Clean BB Press Lat Pulldown Leg Curls Tricep Pushdown External Rotation Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #3 Bench Press Squat Deadlift Hang Clean DB Rows 30 Deg Lateral Raise SL Deadlift - DB Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep

Week #4 Day #1 Deadlift Hang Clean BB Press Lat Pulldown Leg Curls Tricep Pushdown External Rotation Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #2 Bench Press Squat Rows Lunges Curls SL Deadlift - BB External Rotation Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #3 Bench Press Squat Deadlift Hang Clean DB Rows 30 Deg Lateral Raise SL Deadlift - DB Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep

Week #1 Day #1 Pilates/Core Workout Bench Press Squat BB Rows Lunges Curls SL Deadlift External Rotation Reverse Flys Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #2 Pilates/Core Workout Deadlift Hang Clean 30 Deg Lateral Raise Lat Pulldown Leg Curls Tricep Pushdown Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #3 Pilates/Core Workout Bench Press Squat BB Rows Step-Up BB Press Up SL Deadlift External Rotation Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep

Week #2 Day #1 Pilates/Core Workout Deadlift Hang Clean BB Press Lat Pulldown SL Deadlift Tricep Pushdown Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #2 Pilates/Core Workout Bench Press Squat BB Rows Lunges Curls Leg Curls External Rotation Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #3 Pilates/Core Workout Deadlift Hang Clean BB Press Step-Up SL Deadlift Lunges Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep

Week #3 Day #1 Pilates/Core Workout Bench Press Squat BB Rows Lunges Curls SL Deadlift External Rotation Reverse Flys Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #2 Pilates/Core Workout Deadlift Hang Clean 30 Deg Lateral Raise Lat Pulldown Leg Curls Tricep Pushdown Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #3 Pilates/Core Workout Bench Press Squat BB Rows Step-Up BB Press Up SL Deadlift External Rotation Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep

Week #4 Day #1 Pilates/Core Workout Deadlift Hang Clean BB Press Lat Pulldown SL Deadlift Tricep Pushdown Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #2 Pilates/Core Workout Bench Press Squat BB Rows Lunges Curls Leg Curls External Rotation Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep Day #3 Pilates/Core Workout Deadlift Hang Clean BB Rows Step-Up BB Press Up SL Deadlift Reverse Flys Internal Rotation Set #1 Wt/Rep Set #2 Wt/Rep Set #3 Wt/Rep