http://www.discussbodybuilding.com/(c) DiscussBodybuilding.com30 <font size="3"><font face="times new roman">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Day 1:back,shoulders,abs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Bent over rowing two arm</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12</font></font> <br> <font face="times new roman"><font size="3">1x10</font></font> <br> <font face="times new roman"><font size="3">1x8</font></font> <br> <font face="times new roman"><font size="3">1x6-8</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Bent over rowing one arm</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp;&nbsp;&nbsp; 25lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp;&nbsp;&nbsp; 25lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 35lbs</font></font> <br> <font face="times new roman"><font size="3">1x6-8&nbsp;&nbsp; 35lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Shrugs one arm</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 35lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp; 35lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp;&nbsp;&nbsp;&nbsp; 50lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp;&nbsp;&nbsp;&nbsp; 50lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Press behind neck</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp;&nbsp;&nbsp; 75lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp;&nbsp;&nbsp; 75lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 95lbs</font></font> <br> <font face="times new roman"><font size="3">1x6-8&nbsp;&nbsp; 95lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">weighted situps</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x20&nbsp;&nbsp;&nbsp;&nbsp; 25lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp;&nbsp;&nbsp; 35lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp;&nbsp;&nbsp; 35lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp;&nbsp;&nbsp; 35lbs</font></font> <br> <font face="times new roman"><font size="3">Day two:off</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Day three:quads,hamstrings,calves</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Leg extensions</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x15&nbsp;&nbsp; 50lbs</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 50lbs</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 50lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Squats </font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 100lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp; 100lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp;&nbsp;&nbsp;&nbsp; 110lbs</font></font> <br> <font face="times new roman"><font size="3">1x6-8 110lbs</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp; 100lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Calf raises</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x20&nbsp;&nbsp; 100lbs</font></font> <br> <font face="times new roman"><font size="3">1x20&nbsp;&nbsp; 100lbs </font></font> <br> <font face="times new roman"><font size="3">1x20&nbsp;&nbsp; 100lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Day four:off</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Day five:chest,biceps,triceps,abs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Bench press</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 95lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp; 95lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp;&nbsp;&nbsp;&nbsp; 105lbs</font></font> <br> <font face="times new roman"><font size="3">1x6&nbsp; &nbsp;&nbsp;&nbsp;105lbs</font></font> <br> <font face="times new roman"><font size="3"></font></font>&nbsp; <br> <font face="times new roman"><font size="3">Incline press</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 75lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp;&nbsp; 75lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp;&nbsp;&nbsp;&nbsp; 95lbs</font></font> <br> <font face="times new roman"><font size="3">1x6&nbsp;&nbsp;&nbsp;&nbsp; 95lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Decline flies </font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 25lbs</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 25lbs</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp;&nbsp; 25lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">weighted dips</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp; 45lbs</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp; 45lbs</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp; 45lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Ez curls two arm</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x12&nbsp; 45lbs</font></font> <br> <font face="times new roman"><font size="3">1x10&nbsp; 45lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp;&nbsp;&nbsp; 55lbs</font></font> <br> <font face="times new roman"><font size="3">1x6&nbsp;&nbsp;&nbsp; 55lbs</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">Skullcrushers</font></font> <br> <font face="times new roman"><font size="3">&nbsp;</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp; 60lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp; 60lbs</font></font> <br> <font face="times new roman"><font size="3">1x8&nbsp; 60lbs&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Days 6 &amp;7 off</font></font> <br> http://www.discussbodybuilding.com/fb.ashx?m=95568Thu, 22 Dec 2005 20:21:09 GMT