gilly99 
"I want to Transform My Body."
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Day 1 Back v bar lat pull down 130x10 140x8 150x6
T-Bar rows 90x10 100x8 115x6
Dead Lift 135x15 215x8 250x6
BIceps Standing alternating curls 40x12 42.5x10 45x8
Ez bar Preacher 100x6 100x6 100x6
1 arm preachers 37.5x8 40x6 42.5x4
Day 2 Chest and tri's
Flat bench dumbbells 70x8 75xg 80x4
Incline dumbbells 65x8 70x6 70x6
decline dumbbells 65x8 65x6 65x6
Incline cables 50x6 50x6 50x6
Tri's
Decline ez skulls 60x10 70x8 70x6
Straight bar push downs 100x8 110x6 120x6
Close grip bench 105x10 120x8 135x6
Day 3 Shoulders Traps
Machine overhead press 180x10 200x8 230x4
Front raises 27.512x 30x10 32.5x8
side raises dumbells 20x12 22.5 x10 25x8
reverse pec dec 90x12 100x10 110x8
Traps
Dumbbell shrugs 100x8 110x8 110x8
Machine 2 handle shrugs 270x8 320x8 320x8
Day 4 Legs varies throuought the year due to hockey season
Day 5 Cardio I do between 20-40mins a day then on this
day i will do an hour eliptical or bike half hour
each
Misc I do abs every third day and forarms twice a week |
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