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Last two day’s workouts:

Chest and Triceps Day
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Cable Crossover (High Pulley) 3 12-15 Chest 15 x 25lbs
15 x 25lbs
15 x 25lbs
 12/30.0 12/30.0 15/30.0 
Cable Crossover (Low Pulley) 3 12-15 Chest 15 x 10lbs
15 x 10lbs
15 x 10lbs
 15/12.5 15/12.5 30/12.5 
Incline Dumbbell Flye 3 12-15 Chest 15 x 35lbs
15 x 35lbs
15 x 35lbs
 12/40.0 12/40.0 20/40.0 
Dumbbell Bench Press 3 12-15 Chest 15 x 40lbs
15 x 40lbs
15 x 40lbs
 12/45.0 12/45.0 30/45.0 
Bench Press 3 12-15 Chest 15 x 105lbs
15 x 105lbs
15 x 105lbs
 12/130.0 12/130.0 18/130.0 
Dumbbell Triceps Kickback 3 12-15 Triceps 15 x 12.5lbs
15 x 12.5lbs
15 x 12.5lbs
 12/15.0 12/15.0 30/15.0 
Triceps Pressdown 2 12-15 Triceps 15 x 57.5lbs
15 x 57lbs
 12/62.5 30/62.5
Lying Cable Triceps Extensions (Bench) 2 12-15 Triceps 15 x 35lbs
15 x 35lbs
 12/40.0 30/40.0
Overhead Cable Triceps Extension (low pulley) 2 12-15 Triceps 15 x 35lbs
15 x 35lbs
 12/40.0 30/40.0
Close-Grip Bench Press 3 12-15 Triceps 15 x 95lbs
15 x 95lbs
15 x 95lbs
 12/100.0 12/100.0 30/100.0 
Hanging Leg Raise 3 12-15 Abs 15 x 1lbs
15 x 1lbs
15 x 1lbs
 12/1.0 12/1.0 25/1.0 
Decline Crunch 3 12-15 Abs 15 x 1lbs
15 x 1lbs
15 x 1lbs
 12/1.0 12/1.0 30/1.0 
Side Plank Reach Through 2 to failure Abs 1 x 15lbs
1 x 15lbs
 1/15.0 1/16.0
Leg Day (Sunday)
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Squat 2 9-11 Legs 11 x 110lbs
11 x 110lbs
 9/130.0 9/130.0
Front Squat 2 9-11 Legs 11 x 90lbs
11 x 90lbs
 9/110.0 9/110.0
Leg Press 2 9-11 Legs 11 x 250lbs
11 x 250lbs
 11/270.0 11/270.0 
Leg Extension 2 9-11 Legs 11 x 145lbs
11 x 145lbs
 11/160.0 11/160.0 
Walking Lunge 2 9-11 Legs 11 x 110lbs
11 x 110lbs
 9/110.0 9/110.0
Romanian Deadlift 2 9-11 Legs 11 x 115lbs
11 x 115lbs
 11/120.0 11/120.0 
Lying Leg Curl 2 9-11 Legs 11 x 60lbs
11 x 60lbs
 11/70.0 
Seated Calf Raise 2 9-11 Calves 11 x 298lbs
11 x 298lbs
 9/328.0 9/328.0
Leg Press Calf Raise 2 9-11 Calves 9/328.0 9/328.0
Cable Toe Raise 2 9-11 Calves 11 x 50lbs
11 x 50lbs
 11/60.0 11/60.0

Happy Monday, Readers!!

We have 3 workouts left in the Down and Up Mass program. What will be next? I’ll keep you posted. I haven’t decided what routine I’m going to tackle next. I’ll update before I start hitting the next one.

For those of you who are interested in working out or don’t know where to start, I can’t recommend Jim Stoppani’s website enough (www.jimstoppani.com). Another great site to go to is Bodybuilding.com (www.bodybuilding.com). Bodybuilding.com is free, has tons of workouts available, tons of articles and videos on the various aspects of bodybuilding and fitness in general. It also has a store where you can buy all of your supplements. Either way, both of these websites are definitely worth your while if you are looking for some great advice and information about exercise, bodybuilding, nutrition, etc. I hope some of you follow my lead and really get moving. It will make a HUGE difference in your life and will improve every aspect of it.

See you tomorrow!!!

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