[DaeguDave]

Monday December 18

Seated Chest Press (plates) - 10@8, 10@14, 7@20
15 Leg Raises
Incline Hammer Strength - 10@160, 7@270, 3.5@270
15 V-Ups
DB Curls - 12@35, 8 @60
One-Arm Extensions - 12@35, 9@60
DB Curls - 7@55
Dips - 15
15 Leg Raises
DB Curls - 7@50
One-Arm Extensions - 9@45

[DaeguDave]

Tuesday, January 2

BB Shrugs - 10@135, 10@225, 10@315, 4@405, 4@385, 4@365, (to the front) 10@315
1 Set of Pulldowns
Wide-Grip Chins - 13, 6, 6
BB Rows - 10@135, 8@225
T-Bar Rows - 10@100
3 Sets of Calves

Wednesday, January 3

Incline Hammer Strength - 10@90, 10@160, 10@230, 4@300, 3@280, 3@250
Seated Chest Press (Plates) - 10@12, 6@18, 5@16
3 Supersets of Abs
French Press - 10@75, 9@95
One-Arm Extensions - 6@50
1 Set of Overhead Cable Extensions

Thursday, January 4

DB Curls - 12@35, 6@65, 5@60
Low Cable Curls - 6@165, 6@150
Seated Incline Curls - 3@50 (too heavy), 5@40
Cross-Chest Hammer Curls - 8@65, 7@60
Forearm Curls - 12@155, 9@155
Calf Raise (plates) - 12@10, 15@12, 15@15

[DaeguDave]

Sunday, January 14

One Set of Pull-downs
Wide-Grip Chins - 13, 5, 3
BB Shrugs to the rear - 12@185, 10@325, 5@415, 5@395, to the front - 5@375, 9@325
Pull-downs (plates) - 9@14, 5@14, 3@14
One Leg Calf Raises - 15@180, 15@270, 12@360
Cross-Chest Hammer Curls - 10@35, 8@65
Low Cable Curls - 8@165, 6@150

[DaeguDave]

Friday, January 19

2 Sets of Leg Extensions
3 Sets of Calf Presses
Smith Machine Squats - 10@135, 10@215, 14@295
3 Sets of Leg Curls
1 Set of Lower Back Extensions

[DaeguDave]

Monday - 2/19

One-leg Calf Press - 15@180, 15@270, 12@320
DB Curls - 12@35, 3@70, 7@60, 7@50
2 Sets of Seated Incline Curls
Hammer Strength Incline - 12@140, 10@230, 8@270
Seated Chest Press (plates) - 10@12, 5@19, 5@17
Cross-Chest Hammer Curls - RP Set@65 - 10, 5, 3, 2

Wednesday - 2/21

2 Sets of Leg Extensions
1 Set of Pull-downs
Chins - 12, 7, 5
Smith Machine Squats - 10@135, 10@215, 12@295
Lying Leg Curls (plates) - 10@7, 10@12, 7@10
Chins - 6
1 Set of Pull-downs