Phase XV Cycle A - 4

http://daveworkoutlog.blogspot.com/2007/01/phase-xv-cycle-4.html

Reps Weight

*Stiff Leg Deadlifts
12 5
10 10
8 15
!Bump

*One Leg Lying Curls
14 20
12 35
!Too heavy.

*Abductor
12 100
10 110
8 120
!Too light.

*Incline Curls
12 10
10 20
8 30
!Keep.

*Prone Incline Curls
12 5
10 10
8 15
!Keep.

*Seated Rope Crunches, Knee-ins, Twisting Hanging Leg Raises

Phase XV Cycle A - 3

http://daveworkoutlog.blogspot.com/2009/03/phase-xv-cycle-3.html

Reps Weight
*Front Lat Pulldowns
8 42.5
10 35
12 27.5
14 20
!Bump

*Seated Rows
8 85
10 70
12 55
14 40
!Keep

*One-Arm Dumbell Rows
14 20
12 30
10 40
!Squeeze

*Dumbell Pullovers
14 20
12 30
10 40
!Bump 1st 2

*Arnold Presses
16 5
14 7.25
12 10
8 12.25
!Bump

*One-Arm Front Dumbell Raises
10 12.5
!Keep

*Machine Rear Laterals
14 40
12 50
10 60
8 70
!Bump

*Machine Ab Crunches, Twisting Crunches, Flat Crunches