Training Log Archive: 400man

Incline bench 100,110 sets of 15
Flys 100,110 sets of 15
Delts 110,120 sets of 15
Shoulder shrugs 120,130 sets of 15
Side raises 5 1 set of 25
Front raises raises 5 1 sets of 15
Rotator internal 10, 2 sets of 15
Rotator external 5, 2 sets of 15
Biceps reverse curls 15, 20, sets of 25
Standard curls 15, 20 sets of 25
Triceps pull-down 25,30 sets of 25
Lat pull-downs (wide grip) 70,80 sets of 25
Lat pull-downs (narrow grip) 70,80 sets of 25


Above is done on Bowflex.

Half squats 4 sets of 10
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 3 sets of 15
Crunches on plyo ball 150
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 50
Single leg lifts on plyo ball 4 sets of 10 each leg
Pushups 25