Training Log Archive: 400man

lncline bench 100,130,150 (6 reps each set)
Flys 100,120, 130( 6 reps each set)
Delts 100,130,11500( 6 reps each set)
Shoulder shrugs 100,130,160 (6 reps each set)
Side raises 15,15,20 (6 reps each set)
Biceps reverse curls 25, 30,35 (each arm)(6 reps each set)
Triceps pull-downs 30,35, 40 6 reps (each arm)
Lat pull-downs 100,110,120 (6 reps per set)

Half squat 3 sets of 10
Calf raises (body weight only) 3 sets of 10
Tuck-ups 3 sets of 10
Crunches on plyo ball 4 sets of 10
Push-ups 1 set of 21

Incline bench 100,120,140 (10 reps each set)
Flys 80,100,120 ( 10 reps each set)
Delts 100,120,140( 10 reps each set)
Shoulder shrugs 100,120,140 (10 reps each set)
Side raises 10,15,15 (10 reps each set)

Biceps reverse curls 25 10 reps, 20 10 reps, 15 10 reps
Triceps pull-downs 25,30,35 10eps (each arm)
Lat pull-downs 70,90,110 (10 reps per set)
Half squat 3 sets of 10
Calf raises (body weight only) 3 sets of 10
Tuck-ups 3 sets of 10
Crunches on plyo ball 4 sets of 10
Push-ups 2 sets 10

ncline bench 100,100,100 (10 reps each set)
Flys 90,90,90 ( 10 reps each set)
Delts 90,90( 20 reps each set)
Shoulder shrugs 90 lbs 25 reps, 90 lbs 15 reps
Side raises 10 lbs 25 reps, 10 lbs, 15 reps

Biceps reverse curls 15, 15 (each arm)( 20 reps each set)
Triceps pull-downs 25 20 reps, 25 15 reps (each arm)
Lat pull-downs 60, 60 (20 reps per set)
Half squat 3 sets of 10
Calf raises (body weight only) 3 sets of 10
Tuck-ups 2 sets of 15
Crunches on plyo ball 2 sets of 15
Push-ups 2 sets 10