Training Log Archive: 400man

Incline bench 120,150,180 sets of 6
Flys 100, 120,140 sets of 6
Delts 110,120,140 sets of 6
Shoulder shrugs 110,140,170, sets of 6
Side raises 10,15,20 sets of 6
Rotator internal 20,25,30 sets of 6
Rotator external 10,15,20 sets of 6
Biceps reverse curls 25,35,45 sets of 6
Standard curls 25,35,45 sets of 6
Triceps pull-down30,40,50 sets of 6
Lat pull-downs (wide grip) 90,100,130 sets of 6
Lat pull-downs (narrow grip) 90,100,130 sets of 6

Above is done on Bowflex.

Half squats 4 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-ups Sets of 10,15,15,10
Crunches on plyo ball 150
Single leg stands 5:00 each leg
Hip raises on plyo ball 1 set of 75
Single leg raises on plyo ball 4 sets of 10
Pushups 22