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