12/21/12
Triceps n' Chest
DB Bench Press: 5x 12/15 x2 12/30 x3
Cross Body Tri Ext: 5x 12/30
Incline Chest Press: 5x 11/90 11/110 9/140 7/160 5/170
Laying Chest Press: 4x 10/50 x1 10/70 x3
Tricep Pushdowns: 5x 12/95 x4 5/105 x1
Cable Crunches with Rope: 5x 14/150
Crunches w/bench: 5x 5/18
DB Skull Crushers: x4 11/40
12/22/12
Shoulders n' Calves
Cable Shoulder Raise: 4x 12/40
Calf Raise DB: 4x 13/100
Crunches w/ball: 4x 4/50
Plank: 4x 4/30sec
Calves w/Leg Press: 4x 14/270
Arnold's 4x 12/40
Side Cable Pull ( both arms ): 11/80 x1 10/80 x3
DB Side Raise: 4x 12/24
Lat Pull Down: 4x 11/125
Cable Crunches w/Rope: 4x 14/150
