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