Week 8

A) Back/shoulders
Weight= 166

Pull up:  1x10, 1x7, 1x6
Db Shoulder press: 3x12 @ 30
Bent db row: 3x12 @ 35
Shoulder side raise: 3x12 @ 20
Pulldown: 3x12 @ 90
Reverse shoulder machine: 3x12@ 45

Kettle bell swing:
Leg raise: 3 x 15

B) Chest/legs
Weight= 166.5

Db Bench:  3x12@40
Squat:  3x12@95
Incl. Db press: 3x12 @35
Deadlift:  3x12 @97
Db Chest row: 3x12 @ 25
Db forward 1 leg squat: 3x 12 @ 20

myotatic crunch: 3x12
Kettle bell swing:

C) arms
Weight=

Barbell bicep curl:  3x12 @ 47
Ez bar skull crushes: 3x12 @ 35
Db hammer curls:  3x12 @22.5
Tricep pulldown: 3x12@80
1 hand Db curl: 3x12@ 20
Dips: 3x12

Kettlebell swing:
Myotic crunch: 3x12

Week 6

A) Back/shoulders
Weight= 163

Pulldown:  3x10@125
Shoulder press: 3x10@72
Bent row: 3x10@82
Shoulder raise: 3x10@27.5
Seated row: 3x10@110
Reverse shoulder machine: 3x10@55
Kettle bell swing:
Leg raise:

B) Chest/legs
Weight= 165

Db Bench:  3x10@47.5
Squat:  3x10@125
Incl. Db press: 3x10 @42.5
Deadlift:  3x10 @107
Chest row: 3x10 @90
Cat heave:
myotatic crunch

Opt. Kettle bell swing: 2-3x75

C) arms
Weight= 164

Barbell bicep curl: 1x10, 2x7@ 67
Ez bar skull crushes: 3x9@55
Db hammer curls: 3x10@27.5
Tricep pulldown: 3x12@85
1 hand Db curl: 2x10, 1x6@ 27.5
Dips: 3x12
Kettlebell swing: none

Opt. Myotic crunch: 3x10
Reverse crunch: 1x10, 1x6

Week 7

A) Back/shoulders
Weight= 165

Pulldown:  3x10@125
Shoulder press: 3x10@77
Bent row: 3x10@87
Shoulder raise: 3x10@30
Seated row: 3x10@110
Reverse shoulder machine: 3x10@55
Kettle bell swing:
Leg raise:

B) Chest/legs
Weight=

Db Bench:  3x10@50
Squat:  3x10@130
Incl. Db press: 3x10 @45
Deadlift:  3x10 @112
Chest row: 3x10 @95
Cat heave:
myotatic crunch

Opt. Kettle bell swing: 2-3x75

C) arms
Weight=

Barbell bicep curl:  x @ 67
Ez bar skull crushes: x @55
Db hammer curls:  x @30
Tricep pulldown: x@90
1 hand Db curl: x@ 30
Dips: 3x12
Kettlebell swing: none

Opt. Myotic crunch: 3x11

Week 5

A) Back/shoulders
Weight= 165.5

Pulldown:  3x10@120
Shoulder press: 3x10@67
Bent row: 3x10@77
Shoulder raise: 3x10@25
Seated row: none
Reverse shoulder machine: 3x10@50
Kettle bell swing= none
Leg raise: none

B) Chest/legs
Weight=

Bench:  3x10@110
Squat:  3x10@120
Incl. Db press: 3x10 @42.5
Deadlift:  3x10 @103
Chest row: 3x10 @85
Cat heave:
myotatic crunch

Opt. Kettle bell swing: 2-3x75

C) arms
Weight= 165

Barbell bicep curl: 1x10, 2x7@ 67
Ez bar skull crushes: 3x9@55
Db hammer curls: 3x10@25
Tricep pulldown: 3x12@80
1 hand Db curl: 2x10, 1x6@ 25
Dips: 3x12
Kettlebell swing: none

Opt. Myotic crunch: 3x9
Reverse crunch: 1x9, 1x3

Week4

A) Back/shoulders
Weight= 165.5

Pulldown:  3x10@120
Shoulder press: 3x10@67
Bent row: 3x10@77
Shoulder raise: 3x10@25
Seated row: 3x10@105
Reverse shoulder machine: 3x10@50
Kettle bell swing= none
Leg raise: 3x15

B) Chest/legs
Weight= 164

Bench:  3x10@105
Squat:  3x10@115
Incl. Db press: 3x10 @40
Deadlift:  3x10 @97
Chest row: 3x10 @80
Cat heave: 1x 30sec.

Opt. Kettle bell swing: none

C) arms
Weight= 165

Barbell bicep curl: 1x10, 2x7@ 67
Dips: 3x12
Db hammer : 3x10@ 25
Ez bar skull crushes: 3x10@45
1 hand Db curl: 1x10, 1x8, 1x6@ 25
Tricep pulldown: 3x12@75
Kettlebell swing: 1x75@25

Opt. Myotic crunch: 3x8

Week 3

A) Back/shoulders
Weight= 164.5

Pulldown: 2x10@120, 1x8@120
Shoulder press: 2x10@67, 1x8@67
Bent row: 3x10@77
Shoulder raise: 2x10@25, 1x8@25
Reverse shoulder machine: 3x10@50
Kettle bell swing= none
Leg raise: 3x15

B) Chest/legs
Weight= 163.5

Bench: 3x10@100
Squat: 3x10@115
Incl. Db press: 3x10@40
Deadlift: 3x10@97
Chest row: 3x10@80
Cat heave: none

Opt. Kettle bell swing: none

C) arms
Weight= 165

Barbell bicep curl: 1x10, 2x7@ 67
Dips: 3x12
Db hammer : 3x10@ 25
Ez bar skull crushes: 3x10@45
1 hand Db curl: 1x10, 1x8, 1x6@ 25
Tricep pulldown: 3x12@75
Kettlebell swing: 2x75@25

Opt. Myotic crunch: none

Week 2

A) Back/shoulders
Weight= 163,5

Pulldown: 3x10@115
Shoulder press: 3x10@62
Bent row: 3x10@72
Shoulder raise: 3x10@22.5
Reverse shoulder machine: 3x12@45
Kettle bell swing= 1x75@25
Leg raise: 2x15

B) Chest/legs
Weight= 162.5

Bench: 3x10@95
Squat: 3x10@95
Incl. Db press: 3x10@37.5
Deadlift: 3x10@95
Chest row: 3x10@75
Cat heave: none

Opt. Kettle bell swing: none

C) arms
Weight= 163.5

Barbell bicep curl: 3x9@62
Dips: 3x12
Db hammer : 1x10@17.5,  2x8@27.5
Ez bar skull crushes: 3x9@45
1 hand Db curl: 1x10@27.5, 2x8@25
Tricep pulldown: 3x12@70
Kettlebell swing: 1x75 (?)

Opt. Myotic crunch: 3x 7