WEEK 1 DAY 1 WEEK 2 DAY 1 WEEK 3 DAY1

CHEST CHEST
INCLINE 1 INCLINE 1 INCLINE 1
55 10 65 10
55 10 65 10
55 10 65 10
55 10 65 10

INCLINE 2 55 10 INCLINE 2 65 10 INCLINE 2

55 10 45degrees 65 10 45degrees
55 10 65 10
55 10 65 10

FLAT Press FLAT Press FLAT Press

75 10 75 10
75 8 75 10
75 6 75 10

Start over
WEEK 1 DAY 1 Week 2 Day'=1 Week 3 day 1
CHEST CHEST CHEST
INCLINE 1 INCLINE 1 INCLINE 1
50 10 65 10
50 10 65 10
50 10 65 10
50 10 65 10

INCLINE 2 50 10 INCLINE 2 65 10 INCLINE 2

50 10 65 10
50 10 65 10
50 10

FLAT Press FLAT Press FLAT Press

50 10 65 10
50 10 65 10
50 10 65 10
 WEEK 4 Day 1 WEEK 5 Day 1

INCLINE 1 INCLINE 1
70 10 75 10 70 10
70 10 70 10 70 10
70 10 70 10 70 10
70 10 70 10 70 10

70 10 INCLINE 2 70 INCLINE 2 70 8
70 10 45degrees 70 45degrees 70
70 10 70 70
70 10 70 70

FLAT Press FLAT Press

70 10 70 10 75 10
80 8 70 10 75 10
70 10 75 10

Week 5
CHEST
INCLINE 1
65 10 65 10
65 10 65 10
65 10 65 10
65 10 65 10

65 10 INCLINE 2
65 10
65 10

FLAT Press
65 10 65 10
65 10 65 10
65 10 65 10
Week 2 Day 2 Sets Reps Weight Week 3 day 2 Sets Reps
Chin Ups 4 12 Chin Ups 4 12
One arm DB row 4 12 One arm DB row 4 12

Stand Lateral Raise 4 12 Stand Lateral Raise 4 12

Front Lateral Raise 4 12 Front Lateral Raise 4 12

Alternate DB Curl 4 8 35 Alternate DB Curl 4 8

Incline DB Culrs 4 8 35 Incline DB Culrs

Tricep Extension 4 8 35 Tricep Extension 4 8

Tate Press (incline extend) 4 8 35 Tate Press (incline extend)
NEW
2/22/2013 Week 2 day 2
Chin Ups 4 8 bw Chin Ups 4 10
One arm DB row 4 12 30 One arm DB row 4 10

Stand Lateral Raise 4 12 10 Stand Lateral Raise 4 12

Front Lateral Raise 4 12 10 Front Lateral Raise 4 12

Alternate DB Curl 3 8 30 Alternate DB Curl 3 8

Incline DB Culrs 4 8 Incline DB Culrs 4 8

Tricep Extension 3 8 Tricep Extension 3 8

Tate Press (incline extend) Tate Press (incline extend)
Bench bw skull crusher 4 8 bw Bench bw skull crusher 4 8
Weight Week 4 day 2
Chin Ups 4 12
One arm DB row 4 12

25 Stand Lateral Ra 4 12 25
25 Front Lateral Rai 4 12 25

35 Alternate DB Cur 4 8 35
Incline DB Culrs 8 35

35 Tricep Extension 4 8 35
Tate Press (incline extend)

Week 3 day 2 Week 4 daySets Reps Weight

bw Chin Ups 4 10 bw Chin Ups 4 10 bw
45 One arm DB row 4 10 45 One arm D 4 10 45

10 Stand Lateral Ra 4 12 10 Stand Later 4 10 25

10 Front Lateral Rai 4 12 10 Front Later 4 12 10

30 Alternate DB Cur 3 8 25 Alternate 3 8 25

Incline DB Culrs 4 8 Incline DB 4 8

Tricep Extension 3 8 25 Tricep Ext 3 8 25

Tate Press (incline extend) Tate Press (incline extend)
bw Bench bw skull c 4 8 bw Bench bw s 4 8 bw

Leg raises 4 20 bw
week 5 Sets Reps Weight
Chin Ups 4 10 bw
One arm D 4 10 45

Stand Later 4 10 25
Front Later 4 12 10

Alternate 3 8 25
Incline DB 4 8

Tricep Ext 3 8 25
Tate Press (incline extend)
Bench bw s 4 8 bw
Week 4 day 3 Sets Reps Weight
Military Press 1 15 35
2 12 35
1 10 35
5 8 35

Flat Dumbbell Press 4 8 35

Deadlif 2 6 35
2 6 35
5 5