Current Workout Routine (Week 9+)

Chest:
Decline Press (Plate Loaded)

12X180
10X230
8X250
6X275
12X230
Cable Flys

12X145

Shoulders:
Side Raises (Dumbbell)


12X30
10X40
8X50
6X60
12X40
(Shoulder Shrugs)

12X110

Back:
Low Row

12X180
10X200
8X220
6X240
12X200
High Row

12X180

Biceps:
Preacher Curl (Machine)

12X50
10X60
8X70
6X75
12X55
Hammer Curls (Alternating)

12X30(each hand)

Triceps:
Cable Pulldown (Rope attachment)


12X100
10X120
8X140
6X160
12X120
Seated Tricep Extension

12X70