[Faiz]

Tuesday 31th October 2006...6:30 p.m. Week 1

Phase 1: Length 6 weeks

Shoulders; Back; Biceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min stationary bike followed with stretching

Warm-up Seated Side Laterals
Set 1: 15lb: 15 reps each side
Set 2: 15: 15 reps each side

Seated DB Shoulder Press

set 1: 60 :12 reps
set 2: 65: 10 reps
set 3: 65: 8 reps
set 4: 70: 8 reps

Drop Set 70: 2 reps, 50:4 reps , 40:6 reps 30:4 reps

Up-Right Rows

Set 1: 65lb:12 reps
Set 2: 75:11reps
Set 3: 85: 10 reps
Set 4: 95: 8 reps (heavy)

Drop Set 95:2 reps, 75:4 reps, 65:5 reps 55:5 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 9 reps
Set 3: Body weight: 7 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 7 reps


Drop Set Body weight: 2 reps, Body weight:2 reps ,Body weight:1 reps, Body weight: 3 reps ,Body weight: 2 reps

Bent Over Barbell Rows

Set 1: 135lb: 12 reps
Set 2: 140: 11 reps
Set 3: 145: 10 reps
Set 4: 150 : 9 reps

Drop Set 150:2reps, 145: 4 reps, 140:6 reps

1 Arm Preacher Curls


Set 1: 20lb: 12 reps (each side)
Set 2: 25: 11 reps
Set 3: 30 : 8 reps (assisted)
Set 4: 35 :8 reps (assisted)

Drop set 35: 2 reps, 30 : 4 reps ,25:4 reps, 20:4 reps

(Vicious pump at the end of the session after my back and bi workout especially)

Cardio PWO [/u] Elipitcal 30 min
* Still very sore from yesterdays leg workout. Seems to keep getting sore-er

Sweaty Session!