info@nbsfitness.net (901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

Day

April 7, 2014
Chest and shoulder Pushups 10×10 (30-45 second break) (40 lb chain) Incline Bench Press 15,12,10,8,6 (115,135,155,175,185) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×18,12,10) Pec Flys 3×10 (3 down w/hold) (70) Single Arm Leaning Side Raise 8×8 (30 second break) (25) Plate Raise Hell (Max 45, Max 35, Max 25) (19,7,7)
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Legs and calves Glute Ham Raises 8×8 (30 second break) (15 1.5 Rep Hack Squat heavy 6 (4.5 plates each side) DB Step Ups 8×8 (30 second break) (75 each hand) Leg Press 3xfailure (6 Plates each side 45,20,17) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
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back biceps abs Incline Reverse Crunches 4×12 Pullups Pyramid (30 sec break) (7) Neutral Chest Supported Rows to8x8 (30 sec break) (75) Bent DB Rows (palms Supinated) 15,12,10,8,6 (60,65,70,75,80) Straight Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (140) Face Pulls w/pause 8×8 (30 sec break) (110×3,120×3,130×2) EZ Bar Preacher Curls 8×8...
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Shoulders, triceps, and calves Side Raises 2-3 warm ups, 8×8 (30 sec break) (25) EZ Bar High Row 15,12,10,bye8,6 (30,35,40,45,50,55,60 per side, big EZ curl bar)DDR Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (20) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (130) Close Grip Bench 15,12,10,8,6...
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Glutes and hamstrings Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×2,40×2,35×2) Straight Leg Deadlifts 15,12,10,8,6 (115,135,155,175,195) Prowler Push 6×25 yards (1 minute break) (2.25,2.25,2.35,2.35,3,3) 45 Degree Hypers 3xfailure (light+mini x28,17,17 Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)
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Chest and shoulder Pushups 10×10 (30-45 second break) (20 lb chain) Incline Bench Press 15,12,10,8,6 (115,130,145,160,175) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (45×17,12,10) Pec Flys 3×10 (3 down w/hold) (80,70,70) Single Arm Leaning Side Raise 8×8 (30 second break) (20) Plate Raise Hell (Max 45, Max 35, Max 25) (18,10,10 Arms...
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Legs and calves Glute Ham Raises 8×8 (30 second break) (10) 1.5 Rep Hack Squat heavy 6 (4.5 plates each side) DB Step Ups 8×8 (30 second break) (70 each hand) Leg Press 3xfailure (6 Plates each side 40,23,17) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
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back biceps abs Pullups Pyramid (30 sec break) (7) Neutral Chest Supported Rows to8x8 (30 sec break) (70) Bent DB Rows (palms Supinated) 15,12,10,8,6 (50,55,60,65,70) EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (130) Face Pulls w/pause 8×8 (30 sec break) (90) light EZ Bar Preacher Curls 8×8 (30 sec break)...
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Tuesday (shoulders, triceps, and calves) Side Raises 2-3 warm ups, 8×8 (30 sec break) (25) EZ Bar High Row 15,12,10,8,6 (30,35,40,45,50 per side, big EZ curl bar) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (15) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (120) Close Grip Bench...
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A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of