- Abs V 15 /8
- Abs leg/ass raises 15 / 8
- Abs torso twists 15 x 10 lb / 8 x 10 lb
Main Routine: Back and Chest
- Bench Press
- Flat 11x 35 each side / eazy
- 45° 12 x 25 each easy
- 45° 8 x 30 each easy
- 45° 5 x 35 each easy
- Lower back raise
- 12 x 12 lb
- 12 x 20 lb
- 10 x 20 lb
- Pec Fly
- 12 x 90 lb each - easy
- 10 x 100 lb each - medium
- 10 x 110 lb each - medium
- 4 x 120 lb each - heavy
- ISO Lat Row
- 12 x 70 e
- 10 x 75 e
- 8 x 80 e !
- Traps
- 8 x 25 e
- 10 x 25 e
- 8 x 35 e
