Mon (7/19) & Tues (7/20)

This week will be very abbreviated. I need an "active rest" week after many weeks of training hard and heavy. Therefore, Monday and Tuesday this week are intense days in the gym....Wednesday & Thursday I will weither rest altogether or I may do some circuit training and/or cardio...more than likely I will sleep in and rest.

MONDAY (Upper body supersets):
A1)Pec Dec Flys: 130 lbs for 3 sets of 12 reps
A2)Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
B1)Flat Db Bench Press: 70 for 2 sets of 12, 75 lbs for 1 set of 10
B2)Wide Grip Seated Cable Rows: 145 lbs for 3 sets of 10 rep
C1)Bent over rear delt DB raises: 20 lbs for 3 sets of 10 reps
C2)Smith Machine Behind-Neck Press: 95 lbs for 3 sets of 10 reps
D1)EZ Bar Curls: 70 lbs for 3 sets of 10 reps
D2)Lying Tricep Ext (Skullcrushers): 70 lbs for 3 sets of 12 reps
D3) DB Hammer Curls: 25 lbs for 3 sets of 10 reps

TUESDAY (Legs):
A1)Barbell Squats: 275 x 10, 295 x 8, 315 for 2 sets of 5 reps
A2)Smith Machine Calf Raises: 185 lbs for 3 sets of 15 reps
B1)Slanted Calf machine: 3 sets of 15 reps
B2)Lying Leg Curls: 100 for 3 sets of 10 reps
B3)Leg Ext. 100 lbs for 3 sets of 12 reps
Recumbant bike: 10 min. (High intensity!)