MONDAY JANUARY 24
REST DAY
TUESDAY JANUARY 25
4 SETS X 10 REPS
SHOULDER SHRUGS - 40# DUMBBELLS
FRONT RAISES - 15# DUMBBELLS
BENT OVER ROWS - 75# BARBELL
BENT OVER ROW PRONATION - 75# BARBELL
WEDNESDAY JANUARY 26
5 SETS X 10 REPS
CURLS WITH BAR - 60#
REVERSE CURLS WITH BAR - 60#
FOREARM BLASTERS - 4 BURNOUT SETS EACH ARM
THURSDAY JANUARY 27
BENCH PRESS - 135# 100 REPS
STANDING DUMBBELL UPWARD FLY - 4 SETS X 10 REPS, 15#
STANDING DUMBBELL SVEND CHEST PRESS - 4 SETS X 10 REPS, 25#
STANDING DUMBBELL FLY CROSSOVER - 4 SETS X 5 REPS, EACH ARM
FRIDAY JANUARY 28
REST DAY
SATURDAY JANUARY 29
REST DAY
SUNDAY JANUARY 30
401 PUSH UPS
