Quads: Routine B - 8/11/11

Squat (deload week)
90 x 5
100 x 5
105 x 5

Leg Extension
70 x 10, 10, 10

Barbell Step Lunge
65 x 12, 12, 12 (each leg)

Machine Leg Press
85 x 20, 20

Seated Calf Raises
25 x 15, 15, 15

Supplements:
Multivitamin
Fish Oil
BCAA's
Champion Nutrition Met Max
Optimum Nutrition Whey Protein

Shoulders/Bi's: Routine B - 8/9/11

Military Press (deload week)
45 x 5, 5, 10





Seated Side Laterals
8's x 10, 12, 12





Standing dumbbell Press
15's x 15, 15, 15, 15





Floor Raises
8's x 10, 10, 10 (each arm, front & side raises as 1 rep)





Inclined dumbbell Curl
15's x 6, 6, 6





Super-Set:

Cable Curl (single-arm)
10 x 12, 12, 12

Preacher Curl (single-arm)
10 x 12, 12, 12





Cardio:
20 min on stationary bike