Leg Quads 1

Quadriceps
Squats
135	10	1,350
155	10	1,550
165	10	1,650
165	10	1,650
0	0	-
	Total	6,200
Angled Leg Press
Separate	270	10	5,400
Separate	360	10	7,200
Separate	360	10	7,200
Together	450	10	4,500
Together	540	11	5,940
Together	180	20	3,600
		Total	33,840
Leg Extensions
60	10	1,200	Separate
60	10	1,200	Separate
60	10	1,200	Separate
75	10	750	Together
90	10	900	Together
	Total	5,250
Calves
180	exhaust	#VALUE!	separate
180	exhaust	#VALUE!	separate
180	exhaust	#VALUE!	separate
	Total	#VALUE!
Leg Workout Total		39,090

Chest 12C

Chest C
Flat Flyes
80	10	800
80	10	800
90	10	900
90	10	900
90	8	720
	Total	4,120
Incline Flyes
60	10	600
60	9	540
60	10	600
70	9	630
0	8	-
	Total	2,370
Decline Flyes
50	12	600
60	10	600
60	10	600
0	10	-
	Total	1,800
Flye Machine
100	10	1,000
110	10	1,100
120	9	1,080
120	9	1,080
	Total	4,260
Tricep Cable Pulldown
80	10	800
80	10	800
80	10	800
	Total	2,400
Chest Total		12,550
Workout Total		14,950

Shoulders Back 12

	Military Press
	90	10	900
	90	10	900
	90	10	900
	90	10	900
	90	7	630
		Total	4,230
	Dors Flex	(Hammer)
Separate	90	10	1,800
Separate	135	10	2,700
Together	180	10	1,800
Together	180	6	1,080
Together	90	10	900
		Total	8,280
Hammer	Lat Pull down		(easier machine)
	120	10	1,200
	130	10	1,300
	140	10	1,400
	150	10	1,500
	150	10	1,500
		Total	6,900
	Lateral Raise
	20	12	480
	20	12	480
	20	12	480
	20	12	480
		Total	1,920
	Cable Crouched side-rows
	45	10	900
	50	10	1,000
	50	10	1,000
		Total	2,900
	Shoulder Total		24,230