strawberyfields:

Stop being so far away. 

Dumbbell Curls 

• 30lbs x 12
• 35lbs x 10
• 40lbs x 8
• 45lbs x 6
• 50lbs x 4

Preacher Curls 

• 35lbs x 12
• 45lbs x 10
• 55lbs x 8
• 65lbs x 6
• 75lbs x 4

Close Grip Curls

• 45lbs x 12
• 55lbs x 10
• 65lbs x 8
• 75lbs x 6
• 85lbs x 4

Hammer Curls

• 25lbs x 12
• 30lbs x 10
• 35lbs x 8
• 40lbs x 6
• 45lbs x 4

Cable Curls

• 20lbs x 12
• 25lbs x 10
• 30lbs x failure
• 35lbs x failure

Barbell Shrugs

• 135lbs x 20
• 185lbs x 15
• 205lbs x 12
• 225lbs x 10 
• 275lbs x 8
• 295lbs x 6
• 315lbs x 4

Pullups - 3 sets to failure

Close Grip Cable Rows - 200lbs - 4 sets of 6

Dumbbell Rows - 80lbs - 4 sets of 6

Lat Pull Down - 140lbs - 4 sets of 6

Bent Over Rows - 135lbs - 4 sets of 6

Deadlifts - 255lbs - 4 sets of 6

Dumbbell Flat Bench - 85lbs - 4 sets of 6

Dumbbell Flys - 30lbs - 3 sets of 10

Dumbbell Incline - 75lbs - 4 sets of 6

Cable Cross Over - 30lbs - 3 sets of 10

Barbell decline - 205lbs - 4 sets of 6

Tricep Push Down - 80lbs - 4 sets of 6

Close Grip Bench - 135lbs - 4 sets of 6

Dumbbell kick Back - 20lbs - 3 sets of 10

Tricep Press - 190lbs - 4 sets of 6

Dips - 3 sets to failure

One day Ill be able to call this home…

blackfootsinkalip:

muppetpants:

sarahchristine:valerina:hennypotter:fuckanddestroy:amorningofsleep:lamebot:metaljamie:unspire

Taking a week off before I start my new workout. Chest on Mondays and Fridays, Squats on Tuesdays and Saturdays, and Deadlifts on Wed and Sundays.

Dumbbell Curls - 40 - 5 sets of 6

Preacher Curls - 65 - 5 sets of 6

Wide Grip Barbell Curls - 95 - 5 sets of 6

Cable Curls - 30 - 5 sets of 6

Dumbell Shrugs - 85 - 5 sets of 6

Barbell Shrugs - 135 - 3 sets of 10