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Monday, April 24, 2006 

Monday, April 24, Training Report

Height: 6' 1"
Current Weight: 260 lbs.
Calculated BMI: 34.3 (Obese)


Upper Body Workout (IL = Intensity Level)

Chest
Dumbbell Bench Press
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 7)
8 reps @ 30 lbs (IL: 7)
6 reps @ 35 lbs (IL: 9)
12 reps @ 35 lbs (IL: 9)

Dumbbell Flyes
12 reps @ 25 lbs (IL: 10)


Shoulders
Seated Dumbbell Press
12 reps @ 20 lbs (IL: 5)
10 reps @ 25 lbs (IL: 6)
8 reps @ 30 lbs (IL: 8)
6 reps @ 30 lbs (IL: 8)
12 reps @ 35 lbs (IL: 10)

Side Raises
12 reps @ 25 lbs (IL: 10)


Back
Dumbbell Rows
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 40 lbs (IL: 9)

Dumbbell Pullovers
12 reps @ 30 lbs (IL: 10)


Triceps
Seated Dumbbell Extensions
12 reps @ 20 lbs (IL: 4)
10 reps @ 25 lbs (IL: 5)
8 reps @ 30 lbs (IL: 6)
6 reps @ 35 lbs (IL: 8)
12 reps @ 35 lbs (IL: 9)

Lying Dumbbell Extensions
12 reps @ 30 lbs (IL: 10)


Biceps
Seated Dumbbell Curls
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 45 lbs (IL: 10)

Hammer Dumbbell Curls
12 reps @ 40 lbs (IL: 10)


4:27 PM |

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