Journey to 200lbs

Wednesday: Leg day

Warm up:
Squat 135*10

Squats -> Leg Press: 
185*8 -> 360*6
205*8 -> 450*6
225*6 -> 540*6
235*6 -> 540*6
245*6 -> 590*6 

Hamstring curls:
90*8
90*8
110*8
110*8

Standing Calf Raises (smith machine): 
225*10
315*10
365*10
405*10
315*10

BB Lunges:
105*20 steps
105*20 steps

Cardio: 20 minutes on tredmil

Failure isn't falling down... it's staying down.

Thursday: Back/Forearm day

Pull ups:
10 Pull ups Rest 20 secs
2 pulls -> 2 chins Rest 20 secs
4 pulls -> 4 chins Rest 20 secs 
4 pulls -> 3 chins

Wide Lat Pull downs:
120*10
130*10
140*10

Reverse Close grip Lat Pull downs:
90*10
100*10
110*10

Rack Pulls:
135*8 
225*6
275*6
315*6
315*6 

Hammer Curls:
30*8
35*8
40*6 -> 30*6 

Yates Rows:
135*10
135*10
135*10
 
Forearm curls: 
45*20
55*15
55*15
 
Iso-Lateral Seated Rows:
90*10
90*10
90*10 

Reverse Curls:
35*15
35*15
35*15 

Seated Rows:
100*10
110*10
110*10 

Cardio: 
15 minutes on elliptical

Failure isn't falling down... it's staying down.

Friday: Chest day 

Warm up:
BB close grip Incline Bench:
95*10
115*10 

BB Regular Incline Bench: 
135*10 
155*10
165*8
175*6
175*6-> 155*6-> 135*6  

DB Flat Bench:
60*6 
75*6
80*6
80*6
75*6
70*6

Regular Dips:
BW*10
BW +25 *7
BW +25 *7
BW +25 *6 
BW +25 *5 -> BW+10 *5 -> BW*5 

Cable Flys (standing up Single Arm) -> Bent over Double arm:
2*12 -> 3*12 
2*12 -> 3*12
2*12 -> 3*12

Reverse grip flat bench:
95*10
105*10 
115*10
125*10 
125*6 -> 105*6 -> 95*6
 
Reverse Grip Pull Downs:
40*20
60*18
70*15
80*12
 
Tricep Kick backs (cables):
2*12
2*12
2*12
2*12 

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

Monday: Arm day

Warm up
Chin ups:
8,6
 
EZ curl BB skull crushers - curl:
35*15 - 35*12
35*15 - 35*12

Flat skull crushers (ez curl BB):
65*10
75*10
85*8
85*6 - 75*10 - 55*8   

BB curls:
45*15
55*12
65*12 

Wide Grip BB curls:
45*10
45*10
45*10 - 35*10

Close Grip BP:
135*10
145*10
155*10
155*8 -> 145*6 -> 135*6 

Alternate DB curls:
25*10
30*8
30*8

Incline alternate DB curls (standing up):
20*10
20*10
20*10

Kneeling Overhead cable tricep extentions:
8*12
8*12
10*12
10*10 -> 8*10 -> 6*10

Cable Biscep Curls:
2*15
3*15
4*12
4*12 - 3*12 

Tricep Push Downs: 
6*15
8*15
8*12 
8*10 - 8*8
 
Concentration Curls:
20*12
20*12
25*10
25*10 

Cardio: 20 minutes on elliptical.

Failure isn't falling down... it's staying down.

Tuesday: Delts, traps

Warm up:
Seated DB press:
30*10
40*10

(did this differently than usualy... was much harder)
50*10
55*10
60*10
60*8
55*8
 
Seated Bent over lateral raises (rear delts):
20*12
20*12
25*12
25*12
 
DB shrugs:
85*12
95*12
110*10
120*10

Iso-lateral single arm machine press:
45*10
45*10
45*10
 
BB Over head press:
65*12
85*12
105*10
85*12
 
Machine Shrugs:
180*20
270*20
270*20
 
Machine Shrugs (behind the back):
180*20
180*20
180*20 

Standing side lateral raises -> Bent over lateral raises (pinkies out):
20*10 -> 15*10
20*10 -> 15*10
20*10 -> 15*10

Arnold Burnouts:
25*10
25*10
25*10
25*10 

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

Wednesday: Leg day

Warm up:
Squats 135*10

Squats (ATC):  
185*8
205*6
225*6
225*6
245*6
225*6

Leg Press:
360*6
450*6
540*6
590*6
630*6 

Hamstring curls:
80*8
90*8
100*8
90*8

Standing Calf Raises (smith machine): 
225*10
315*10
365*10
405*10
315*10

BB Lunges (walking down a hall): 
95*20 steps
115*20 steps
115*16 steps

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

Thursday: Back/forearm day

Warm up:
Pull ups 10

Pulls - chins:
4 - 4
4 - 4
4 - 4

Lat Pull downs (wide grip):
120*10
130*10
140*10

Lat Pull downs (reverse close grip):
90*10
100*10
120*10

Deadlifts:
135*8
185*8
225*8
245*8
265*8

BB Bent Over Rows:
135*10
135*10
135*10

BB T-Bar Rows:
135*10
180*8
180*8
135*12

Seated Cable Rows:
100*10
120*10
140*10

(Super Set)::
Forearm curls - standing front forearm curls - supinated forearm curls:
45*20 - 35*15 - 25*15
45*20 - 35*15 - 25*15
45*20 - 35*15 - 25*15

Reverse curls - seated incline hammer curls:
35*15 - 25*8
35*15 - 20*8
35*15 - 20*8

Cardio: 20 minutes on Tredmil (6 intervals of HIIT)

Failure isn't falling down... it's staying down.

Friday: Chest day 

Warm up:
BB close grip Incline Bench:
95*10
115*10 

BB Regular Incline Bench: 
135*6 
145*6
155*6
165*6
175*6
175*6

DB Flat Bench:
60*6 
70*6
75*6
75*6
70*6
70*6

Regular Dips:
BW*10
BW +10 *10
BW +25 *5
BW +25 *5
BW +25 *5
BW +10 *5 
BW*6

Cable Flys: 
4*12 
4*12
4*12
 
CAble Flys (lower chest):
2*12
2*12
2*12

Reverse grip flat bench:
95*10
105*10 
115*10
125*10 
125*8
115*8 

Reverse Grip Pull Downs:
60*20
70*18
80*15
90*12

Tricep Kick backs (cables):
2*12
2*12
2*12
2*12 

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

Monday: Arm day

Warm up
Chin ups: 
10,4

EZ curl BB skull crushers - curl:
45*15 - 45*12
45*15 - 45*12

Flat skull crushers (ez curl BB):
65*10
75*10
85*10
85*6 - 75*6  

BB curls:
35*12
45*12
55*12
55*8 - 35*10 (wide grip curls)

Wide Grip BB curls: 
45*10
45*10
35*10

Close Grip BP:
135*10
155*10
165*10
175*8
135*10

Alternate DB curls:
25*10
30*8
30*8

Incline alternate DB curls:
20*10
20*10
20*10

Kneeling Overhead cable tricep extentions:
8*12
8*12
10*12
12*10
10*10

Cable Biscep Curls: 
30*15
40*15
50*15
60*15 

Tricep Push Downs:  
70*12
90*12
100*12
110*12 

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

Tuesday: Delts, traps

Warm up:
Seated DB press:
30*10
40*10


50*10
55*10
60*10
60*8
60*8
60*8

Seated Bent over lateral raises (rear delts):
20*12
20*12
25*10
25*10

DB shrugs:
80*10
95*10
110*10
120*10

Iso-lateral single arm machine press:
45*10
45*10
45*10

BB Over head press -> Upright Rows:
65*12 - 65*10
85*12 - 85*10
85*12 - 85*8
85*12 - 65*10
85*12 - 65*10

Machine Shrugs:
180*20
270*20
270*20

Machine Shrugs (behind the back):
180*20
180*20
180*20 

Standing side lateral raises -> Bent over lateral raises (pinkies out) -> Front raises (touching tails of DBs):
20*10 -> 15*10 -> 15*10
20*10 -> 15*10 -> 15*10
20*10 -> 15*10 -> 15*10 

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

Wednesday: Leg day

Warm up:
Squats 135*8

Squats (ATC):  
185*5
205*5
225*5
225*5
235*5
235*5
225*5
 

Leg Press:
360*5
450*5
540*5
630*5
540*5 

Hamstring curls:
80*8
90*8
100*8
90*8

Standing Calf Raises (smith machine): 
225*10
315*10
365*10
405*10
405*10

BB Lunges (walking down a hall): 
95*20 steps
115*20 steps

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

Thursday: Back/forearm day and CELTICS PARADE!

Warm up:
Pull ups 10

Pulls - chins:
4 - 4
4 - 4
4 - 4

Lat Pull downs (wide grip):
120*10
130*10
140*10

Lat Pull downs (reverse close grip):
90*10
100*10
120*10

Deadlifts:
135*5
185*5
225*5
245*5
275*5

BB Bent Over Rows:
135*10
135*10
135*10

BB T-Bar Rows:
135*10
135*10
135*10
135*10

Seated Cable Rows:
100*10
120*10
140*10
100*10
 
DB Seated Incline Hammer curls - BB Reverse Curls:
25*10 - 35*12
25*10 - 35*12
25*10 - 35*12
25*10 - 35*12

(Super Set)::
Forearm curls - standing front forearm curls - supinated forearm curls:
45*20 - 35*15 - 25*15
45*20 - 35*15 - 25*15
45*20 - 35*15 - 25*15

Cardio: 10 minutes on elliptical

Failure isn't falling down... it's staying down.

Friday: Chest day 

Warm up:
BB Regular Bench: 
135*10
155*10 

BB Regular Bench:  
185*5
205*5
205*5
205*5
205*5
205*5 

DB Incline Bench:
50*6
60*6 
70*6
75*6
75*6
75*6
75*6

Regular Dips:
BW*10
BW +25 *5
BW +25 *5
BW +25 *5
BW +25 *5
BW +25 *5

Cable Flys (single arm): 
2*12 
2*12
2*12

Cable Flys (Bent Over):
4*12
4*12
4*12

Reverse grip flat bench:
95*10
115*10 
115*10
125*10 
125*8 - 115*6 - 95*6 

Reverse Grip Pull Downs:
60*20
70*20
80*15
90*15

Tricep Kick backs (cables):
2*12
2*12
2*12
2*12 

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

Monday: Arm day

Warm up
Chin ups: 
10

EZ curl BB skull crushers - curl:
45*12 - 45*12
45*12 - 45*12 

Decline skull crushers (ez curl BB):
65*10
75*10
85*10
85*4 - 75*4  
65*10

BB curls:
45*12
65*12
65*12
55*10

Wide Grip BB curls: 
35*10
35*10
35*10
35*10

Close Grip BP:
135*10
185*10
185*10 
155*10

Alternate DB curls:
25*10
30*8
30*8

Incline DB curls:
20*10
25*10
25*10

Kneeling Overhead cable tricep extentions:
7*12
9*12
11*12
11*10
 
Concentration Curls (no rest):
20*10
20*10
20*10
20*10

Tricep Push Downs - Cable Biscep Curls: 
80*12 - 40*15
90*10 - 50*15
100*10 - 60*15
120*10 - 60*15 

Cardio: 20 minutes on elliptical

Failure isn't falling down... it's staying down.

You  have 28 sets for biceps, and 15 sets for triceps. You don't need that many, in my opinion that is way too many and it is probably overtraing. How long have you been doing them like that and how big are your arms?

Lifts: Bench-285, ATG Squat-485, Deadlift-495