6/28/2010

CHEST/TRICEP
Excerise Set R1 R2 R3 W1 W2 W3
Cybex Chest Press (seat 3, bar 2) 3 12 12 12 6 7 8
Cybex Dips 2 12 12 11 9
Hammer Strength Chest Press 2 12 12 25 25
Incline Free Weight Dumbell Chest Pre2 12 12 30 30
Universal Fly Press (seat 4, arm 3) 2 12 12 6 7
Lifefitness tricep push down cable 3 10 12 15 21.25 18.75 16.25
Lifefitness Rope Pushdown 1 20 18.75
Lifefitness tricep extension (seat 4) 2 20 15 75 50

LOWER BODY
Excerise Set R1 R2 R3 W1 W2 W3
Cybex Leg Press (seat 3, leg 4) 3 20 15 15 130 150 170
Cybex Leg Extension (seat 3, leg 5) 3 12 10 15 6 7 5
Lifefitness Leg Curl 3 10 10 10 70 70 70
Cybex Hack Squat 3 12 12 12 55 70 55
Wall Ball Squats 1 20
Calf Extension 2 20 20 135 135

BACK/SHOULDERS/BICEPS
Excerise Set R1 R2 R3 W1 W2 W3
Cybex Back Extension 2 10/10 10/10 8 9
Cybex Pull Ups 2 8/8 10/10 12 16
Lifefitness Upright Cable Row 3 10 12 15 16.25 13.25 11.25
Freeweight Straight bar Shoulder/Bice 2 12/12 12/12 45 35
Cybex Shoulder Press (seat 4) 2 10 12 7 6
Freeweight Dumbell Shoulder Raise ??1 12/12 7.5
Freeweight Dumbell Delt Raise 1 20 10
Freeweight Dumbell Bicep Concentratio1 15 15

ABS
Excerise Set R1 R2 R3 W1 W2 W3
Nautilus Ab Crunch (seat 6) 3 25 25 95 95
Decline bench sit ups (seat 3) 3 20 20 10
Side Raise 2 20 20 25 25
Back Raise 2 20 20 10
6/28/2010
CHEST/TRICEP
Excerise Set R1 R2 R3 W1 W2
Cybex Chest P 3 12 12 12 6 7
Cybex Dips 2 12 12 12 10
Hammer Stren 2 12 12 25 25
Hammer Stre2 12 12 25 25
Incline Free 2 12 12 15 15
Universal Fly 2 12 12 4 5
Lifefitness tr 3 10 12 15 18.75 16.25
Lifefitness R 1 20 18.75
Lifefitness tr 2 20 15 75 50

LOWER BODY
Excerise Set R1 R2 R3 W1 W2
Cybex Leg Pre3 20 15 15 130 150
Cybex Leg Ext3 12 10 15 6 7
Lifefitness Le 3 10 10 10 160 160
Cybex Hack S3 12 12 12 45 45
Wall Ball Squ 1 20
Calf Extensio 2 20 20 135 135

BACK/SHOULDERS/BICEPS
Excerise Set R1 R2 R3 W1 W2
Cybex Back E2 10/10 10/10 5 6
Cybex Pull Up2 8/8 10/10 14 18
Lifefitness U 3 10 12 15 16.25 13.25
Freeweight St1 12/12 35
Cybex Shoulde 2 10 12 5 4
Freeweight Du 1 12/12 7.5
Freeweight Du 1 20 5
Freeweight Du 1 15 15

ABS
Excerise Set R1 R2 R3 W1 W2
Nautilus Ab C3 25 25 95 95
Decline bench3 20 20
 W3
7

13.75

W3
170
5
160
45

W3

11.25

W3