Day 26 - October 22 2007

Incline Dumbbell Curl

10lb x 15
15lb x 12
17.5lb x 8
17.5lb x 8

Concentration Curls

17.5lb x 10
17.5lb x 10
17.5lb x 10

Dumbbell Bicep Curl

20lb x 15
25lb x 10
30lb x 8
35lb x 3

Day 25 - October 19 2007

Bent Over Dumbbell Rear Delt Raise With Head On Bench

7.5lb x 17
10lb x 12
12.5lb x 10

Front Dumbbell Raise

10lb x 15
12.5lb x 12
15lb x 12
20lb x 8

Seated Dumbbell Press

25lb x 15
30lb x 15
40lb x 10

Dumbbell Shrug

25lb x 15
30lb x 15
40lb x 10

Seated Side Lateral Raise

12.5lb x 15
15lb x 12

Day 24 - October 15 2007

Dumbbell Flyes

15lb x 15
20lb x 15
30lb x 8
40lb x 3

Incline Dumbbell Flyes

20lb x 12
22.5lb x 10
25lb x 10
30lb x 8

Decline Dumbbell Bench Press

20lb x 12
25lb x 10
30lb x 6

Dumbbell Bicep Curl

17.5lb x 15
22.5lb x 15
25lb x 10
30lb x 6

Concentration Curls

15lb x 12
17.5lb x 10
20lb x 7

Day 23 - October 12 2007

Seated Side Lateral Raise

10lb x 15
15lb x 12
17.5lb x 12
22.5lb x 8

Front Dumbbell Raise

10lb x 15
12.5lb x 12
15lb x 10
17.5lb x 8

Seated Dumbbell Press

25lb x 15
35lb x 12
40lb x 6

Bent Over Dumbbell Rear Delt Raise With Head On Bench

7.5lb x 15
10lb x 12
12.5lb x 8

Palms-Down Dumbbell Wrist Curl Over A Bench

12.5lb x 15
12.5lb x 15
15lb x 12

Palms-Up Dumbbell Wrist Curl Over A Bench

25lb x 15
30lb x 15
35lb x 15

Day 22 - October 9 2007

Today's workout: Back, Triceps

Bent Over Two-Dumbbell Row

12.5lb x 15
17.5lb x 15
22.5lb x 15
35lb x 10
45lb x 8

Middle Back Shrug

20lb x 15
25lb x 15
35lb x 10

Pullups

4
4
5
5

Decline Dumbbell Tricep Extension

17.5lb x 10
17.5lb x 8
17.5lb x 8

Dumbbell One Arm Triceps Extension

17.5lb x 15
20lb x 12
25lb x 10

Seated Triceps Press

25lb x 15
40lb x 12
45lb x 10
52.5lb x 8

Bench Dips

10
10
10

Day 21 - October 8 2007

Dumbbell Flyes

12.5lb x 15
20lb x 12
25lb x 10
30lb x 8

Incline Dumbbell Flyes

17.5lb x 12
22.5lb x 10
25lb x 8

Bent-Arm Dumbbell Pullover

25lb x 12

Dumbbell Bicep Curl

17.5lb x 15
25lb x 10
30lb x 6

Concentration Curls

15lb x 12
20lb x 10
20lb x 8

Crunch - Hands Overhead

15
15
15

Day 20 - October 4 2007

Bent Over Dumbbell Rear Delt Raise With Head On Bench

10lb x 12
10lb x 12

Seated Side Lateral Raise

10lb x 15
12.5lb x 15
15lb x 10
20lb x 8

Front Dumbbell Raise

10lb x 12
12.5lb x 11
15lb x 8

Dumbbell Shrug

25lb x 12
30lb x 12
50lb x 12

Dumbbell One Arm Upright Row

30lb x 7
30lb x 8

Dumbbell Squat

20
20
20

Dumbbell Lunges

20
20
20

Dumbbell Seated One-Leg Calf Raise

30lb x 15
30lb x 15
30lb x 15