[Faiz]

Tuesday December 5th 2006...6:30 p.m. Week 6

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 : 5min Recumbant Bike

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: 70 :12 reps
set 2: 75: 8 reps
set 3: 75: 8 reps
set 4 drop: 85: 4 reps , 55: 4 reps 40 :4 reps.

Up-Right Rows

Set 1: 75lb:13 reps
Set 2: 85:9reps
Set 3: 95: 7 reps * failure
Set 4 Drop: 115: 4 reps , 85 : 6 reps , 75: 4 reps

Wide Chin-Ups

Set 1:Body weight :12 reps
Set 2:Body weight: 8 reps
Set 3: Body weight: 9 reps
Set 4: Body weight: 7 reps
Set 5: Body weight: 8 reps

Bent Over Barbell Rows

Set 1: 165: 10 reps
Set 2: 170: 8 reps
Set 3: 180: 8 reps
Set 4 drop: 185 : 5 reps, 165: 4 reps, 155: 5 reps

1 Arm Preacher Curls


Set 1: 25lb: 12 reps
Set 2: 25: 10 reps
Set 3: 30 : 8 reps
Set 4 drop: 35 :4 reps ,25 :5 reps 20: 6 reps

Cardio PWO [/u] Stairmaster 30 min


Good Session! !