07.29.2013 Day 64: Chest/Triceps

Chest
=============================
Barbell Bench Press – Medium Grip
3 sets of 9-11 reps
1 rest-pause set of 9-11 reps

Incline Dumbbell Press (Reverse-Grip)
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps

Incline Dumbbell Flyes
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps

Cable Crossover
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps

Triceps
=============================
Triceps Pressdown
3 sets of 9-11 reps
1 rest-pause set of 9-11 reps

One-Arm Overhead Cable Triceps Extension
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps

Close-Grip Barbell Bench Press
2 sets of 9-11 reps
1 rest-pause set of 9-11 reps

Cardio
=============================
30 minutes

07.26.2013 Day 60: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

07.23.2013 Day 58: Back/Biceps/Abs

Back
=============================
Dumbbell Bent Over Row
4 sets of 12-15 reps
Rest-pause on final set

Wide-Grip Pulldown
3 sets of 12-15 reps
Rest-pause on final set

Straight-Arm Pulldown
3 sets of 12-15 reps
Rest-pause on final set

Seated Cable Rows
3 sets of 12-15 reps
Rest-pause on final set

Biceps
=============================
Barbell Curl
4 sets of 12-15 reps
Rest-pause on final set

Incline Dumbbell Curl
3 sets of 12-15 reps
Rest-pause on final set

Concentration Curls
3 sets of 12-15 reps
Rest-pause on final set

Bent-Knee Hip Raise (on a bench)
3 sets of 20-30 reps*
Rest-pause on final set

Crunches
3 sets of 20-30 reps*
Rest-pause on final set

Oblique Crunches
3 sets of 20-30 reps*
Rest-pause on final set

Cardio
=============================
30 minute…arm bike…ugh…

07.19.2013 Day 55: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

06.28.2013 Day 32: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

06.27.2013 Shoulders/Traps

Cardio
=============================
30 minutes

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 12-15 reps
Rest-pause on final set

Smith Machine Upright Row
3 sets of 12-15 reps
Rest-pause on final set

One-Arm Cable Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set

Traps
=============================
Bent-Over Rear Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set

Barbell Shrug
4 sets of 12-15 reps
Rest-pause on final set

06.13.2013 Day 18: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
=============================

Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min

06.7.2013 Day 12: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
45 min

06.3.2013 Day 8: Chest/Triceps/Calves

Yesterday was a rest day (Day 7) so I’m back with Day 8

Chest
—————————————
Barbell Bench Press – Medium Grip
4 sets of 9-11 reps
Rest-pause on final set

Barbell Incline Bench Press – Medium Grip
3 sets of 9-11 reps
Rest-pause on final set

Incline Dumbbell Flyes
3 sets of 9-11 reps
Rest-pause on final set

Low-Pulley Cable Crossover
3 sets of 9-11 reps
Rest-pause on final set

Triceps
—————————————
Triceps Pressdown
4 sets of 9-11 reps
Rest-pause on final set

Lying Triceps Extension
4 sets of 9-11 reps
Rest-pause on final set

Cable Overhead Triceps Extension
3 sets of 9-11 reps
Rest-pause on final set

Calves
—————————————
Standing Calf Raises
4 sets of 15-20 reps
Rest-pause on final set

Seated Calf Raise
4 sets of 15-20 reps
Rest-pause on final set

Cardio
—————————————
30 minutes

06.1.2013 Day 6: Biceps & Triceps Workout

Biceps & Triceps

Cardio
25 min

DTP Superset:
—————————————
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
25 min