Training Log Archive: 400man

INcline bench 100,120 sets of 15
Flys 90,110 sets of 15
Delts 100,110 sets of 15
Shoulder shrugs 120,130 sets of 15
Side raises 10 2 sets of 15
Front raises raises 5 1 set of 15
Rotator internal 15, 2 sets of 15
Rotator external 10, 2 sets of 10
Biceps reverse curls 20,25,30 sets of 15
Standard curls 20,25,30 sets of 15
Triceps pull-down 25,30 sets of 15
Lat pull-downs (wide grip) 90,110 sets of 15
Lat pull-downs (narrow grip) 90,110 sets of 15


Above is done on Bowflex.

Half squats 3 sets of 10
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 4 sets of 15
Crunches on plyo ball 175
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 75
Single leg lifts on plyo ball 4 sets of 10 each leg
Pushups 25