08.7.2013 Day 73: Shoulders/Traps

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 6-8 reps
Drop set on final set

Side Lateral Raise
3 sets of 6-8 reps
Drop set on final set

Standing Dumbbell Upright Row
3 sets of 6-8 reps
Drop set on final set

Seated Bent-Over Rear Delt Raise
3 sets of 6-8 reps
Drop set on final set

Smith Machine Shrug (One-Arm)
4 sets of 6-8 reps
Drop set on final set

08.6.2013 Day 72: Back/Biceps/Abs

Back
=============================
Bent Over Two-Dumbbell Row
4 sets of 6-8 reps
Drop set on final set

Wide-Grip Lat Pulldown
3 sets of 6-8 reps
Drop set on final set

Straight-Arm Pulldown
3 sets of 6-8 reps
Drop set on final set

Seated Cable Rows
3 sets of 6-8 reps
Drop set on final set

Biceps
=============================
Barbell Curl
4 sets of 6-8 reps
Drop set on final set

Incline Dumbbell Curl
3 sets of 6-8 reps
Drop set on final set

Concentration Curls
3 sets of 6-8 reps
Drop set on final set

Abs
=============================
Bent-Knee Hip Raise (on a bench)
3 sets of 10-14 reps
Drop set on final set

Cable Crunch
3 sets of 10-14 reps
Drop set on final set

Cable Crunch
3 sets of 10-14 reps
Drop set on final set

08.5.2013 Day 71: Chest/Tricep

Chest
=============================
Barbell Bench Press – Medium Grip
4 sets of 6-8 reps
Drop set on final set

Incline Dumbbell Press (Reverse-Grip)
3 sets of 6-8 reps
Drop set on final set

Incline Dumbbell Flyes
3 sets of 6-8 reps
Drop set on final set

Cable Crossover
3 sets of 6-8 reps
Drop set on final set

Triceps
=============================
Triceps Pressdown
4 sets of 6-8 reps
Drop set on final set

One-Arm Overhead Cable Triceps Extension
3 sets of 6-8 reps
Drop set on final set

Close-Grip Barbell Bench Press
3 sets of 6-8 reps
Drop set on final set

07.31.2013 Day 66: Shoulders/Traps

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 9-11 reps
Rest-pause on final set

Side Lateral Raise
3 sets of 9-11 reps
Rest-pause on final set

Traps
=============================
Standing Dumbbell Upright Row
3 sets of 9-11 reps
Rest-pause on final set

Seated Bent-Over Rear Delt Raise
3 sets of 9-11 reps
Rest-pause on final set

Smith Machine Shrug (One-Arm)
4 sets of 9-11 reps
Rest-pause on final set

07.30.2013 Day 65: Back/Biceps/Abs

Back
=============================
Dumbbell Bent Over Row
4 sets of 9-11 reps
Rest-pause on final set

Wide-Grip Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Straight-Arm Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Seated Cable Rows
3 sets of 9-11 reps
Rest-pause on final set

Biceps
=============================
Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set

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

Concentration Curls
3 sets of 9-11 reps
Rest-pause on final set

Abs
=============================
Hanging Leg Raise
3 sets of 15-19 reps*
Rest-pause on final set

Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set

Dumbbell Side Bend
3 sets of 15-19 reps
Rest-pause on final set

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

07.24.2013 Day 59: Shoulders/Traps

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

Side Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set

Standing Dumbbell Upright Row
3 sets of 12-15 reps
Rest-pause on final set

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

Smith Machine Shrug (One-Arm)
4 sets of 12-15 reps
Rest-pause on final set

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…

07.22.2013 Day 57: Chest/Triceps

Chest
=============================
Barbell Bench Press – Medium Grip
4 sets of 12-15 reps
Rest-pause on final set

Incline Dumbbell Press (Reverse-Grip)
3 sets of 12-15 reps
Rest-pause on final set

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

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

Triceps
=============================
Triceps Pressdown
4 sets of 12-15 reps
Rest-pause on final set

One-Arm Overhead Cable Triceps Extension
3 sets of 12-15 reps
Rest-pause on final set

Close-Grip Barbell Bench Press
3 sets of 12-15 reps
Rest-pause on final set

07.17.2013 Day 53: Shoulders/Traps

Shoulders
=============================
Dumbbell Shoulder Press
4 sets of 3-5 reps
Dropset on final set

Smith Machine Upright Row
3 sets of 3-5 reps
Dropset on final set

One-Arm Cable Lateral Raise
3 sets of 3-5 reps
Dropset on final set

Traps
=============================
Bent-Over Rear Lateral Raise
3 sets of 3-5 reps
Dropset on final set

Barbell Shrug
4 sets of 3-5 reps
Dropset on final set