Week 4

16-Jul-11steam engine10 lb5016-Jul-11steam engine20 lb5016-Jul-11steam engine30 lb5016-Jul-11barbell sumo deadlift1100 lb1516-Jul-11barbell sumo deadlift2150 lb1516-Jul-11barbell sumo deadlift3150 lb1516-Jul-11barbell sumo deadlift4150 lb1516-Jul-11dumbbell lateral raise125 lb1216-Jul-11dumbbell lateral raise225 lb1216-Jul-11dumbbell lateral raise325 lb1216-Jul-11machine leg curl170 lb1516-Jul-11machine leg curl270 lb1516-Jul-11machine leg curl370 lb1516-Jul-11dumbbell wrist twist125 lb1216-Jul-11dumbbell wrist twist225 lb1216-Jul-11dumbbell wrist twist325 lb1216-Jul-11superman15 lb2016-Jul-11superman25 lb2016-Jul-11superman35 lb2016-Jul-11wheel rollout10 lb4016-Jul-11wheel rollout20 lb4016-Jul-11wheel rollout30 lb4016-Jul-11arnold press140 lb1216-Jul-11arnold press240 lb1216-Jul-11arnold press340 lb1216-Jul-11barbell shrugs1110 lb1516-Jul-11barbell shrugs2150 lb1216-Jul-11barbell shrugs3150 lb1216-Jul-11barbell shrugs4150 lb1216-Jul-11machine leg extension1140 lb1516-Jul-11machine leg extension2140 lb1516-Jul-11machine leg extension3140 lb1518-Jul-11dumbbell bench press160 lb12next time reps at 6518-Jul-11dumbbell bench press260 lb12next time reps at 6518-Jul-11dumbbell bench press360 lb12next time reps at 6518-Jul-11dumbbell incline bench press130 lb15warmup18-Jul-11dumbbell incline bench press245 lb12next time change to 5018-Jul-11dumbbell incline bench press345 lb12next time change to 5018-Jul-11dumbbell incline bench press445 lb12next time change to 5018-Jul-11decline dumbbell bench press165 lb1218-Jul-11decline dumbbell bench press265 lb1218-Jul-11decline dumbbell bench press365 lb1219-Jul-11triceps kickback130 lb1519-Jul-11triceps kickback240 lb1219-Jul-11triceps kickback340 lb1219-Jul-11triceps kickback440 lb1219-Jul-11situp10 lb4019-Jul-11situp20 lb4019-Jul-11situp30 lb4219-Jul-11single reverse cable extensions120 lb1219-Jul-11single reverse cable extensions220 lb1219-Jul-11single reverse cable extensions320 lb1219-Jul-11ab crunch on a ball10 lb3019-Jul-11ab crunch on a ball20 lb4019-Jul-11ab crunch on a ball30 lb5019-Jul-11bar crunch110 lb4019-Jul-11bar crunch210 lb4019-Jul-11bar crunch310 lb4019-Jul-11french press150 lb1219-Jul-11french press250 lb1219-Jul-11french press355 lb12go up to 6019-Jul-11lying-face-down-plate-neck-resistance125 lb1219-Jul-11lying-face-down-plate-neck-resistance225 lb1219-Jul-11lying-face-down-plate-neck-resistance325 lb1220-Jul-11seated preacher curl160 lb12close grip 320-Jul-11seated preacher curl260 lb12close grip 320-Jul-11seated preacher curl360 lb12close grip 320-Jul-11alternating seated calf raise1100 lb15smith machine & step20-Jul-11alternating seated calf raise2200 lb20smith machine & step20-Jul-11alternating seated calf raise3200 lb20smith machine & step20-Jul-11alternating seated calf raise4200 lb20smith machine & step20-Jul-11abdominal twist10 lb4020-Jul-11abdominal twist20 lb4020-Jul-11abdominal twist30 lb4020-Jul-11dumbbell side bend160 lb2020-Jul-11dumbbell side bend260 lb2020-Jul-11dumbbell side bend360 lb2020-Jul-11standing biceps curl150 lb15too easy warmup20-Jul-11standing biceps curl280 lb1220-Jul-11standing biceps curl380 lb1220-Jul-11standing biceps curl480 lb1220-Jul-11cable seated low row1160 lb12long chain in chair 220-Jul-11cable seated low row2160 lb12long chain in chair 220-Jul-11cable seated low row3160 lb12long chain in chair 220-Jul-11cable close grip pulldown155 lb15warmup20-Jul-11cable close grip pulldown2110 lb1220-Jul-11cable close grip pulldown3110 lb1220-Jul-11cable close grip pulldown4110 lb1220-Jul-11machine lateral pull-down1105 lb123 in front20-Jul-11machine lateral pull-down2105 lb123 in front20-Jul-11machine lateral pull-down3105 lb123 in front20-Jul-11bosu side bridge10 lb2020-Jul-11bosu side bridge20 lb2020-Jul-11bosu side bridge30 lb2020-Jul-11supine cable biceps curls150 lb12220-Jul-11supine cable biceps curls250 lb12220-Jul-11supine cable biceps curls350 lb122