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Steve Holt's Negatives Without a Partner
   
WEEK 1 Weight WEEK 2 Weight
Monday   Monday    
Leg Press (Uni) 100 Leg Press 160
Leg Curl (Uni) 30 Leg Curl 50
Smith Incl. Bench (Uni) 40/side Smith Incl. Bench (Uni) 55/side
Weighted Pullup 35 T-Bar Row (Uni) 75
Smith Military Press (Uni) 30/side DB Lateral Raise 40/side
Rear Delt Machine 100 Rear Delt Machine 130
DB Shrugs 105/side DB Shrugs 120/side
DB Curls 40/side DB Curls 50/side
DB Ext 35/side DB Ext 50/side
Donkey Calf Machine 200 Donkey Calf Machine 260
Wednesday   Wednesday    
Leg Press 120 Leg Press 180
Leg Curl 40 Leg Curl 60
Smith Incl. Bench (Uni) 45/side Smith Incl. Bench (Uni) 60/side
T-Bar Row (Uni) 65 Weighted Pullup 45
DB Lateral Raise 35/side Smith Military Press (Uni) 40/side
Rear Delt Machine 110 Rear Delt Machine 140
DB Shrugs 110/side DB Shrugs 125/side
DB Curls 40/side DB Curls 55/side
DB Ext 40/side DB Ext 55/side
Donkey Calf Machine 220 Donkey Calf Machine 300
Friday   Friday    
Leg Press 140 Leg Press 200
Leg Curl 40 Leg Curl 70
Smith Incl. Bench (Uni) 50/side Smith Incl. Bench (Uni) 65/side
Weighted Pullup 40 T-Bar Row (Uni) 85
Smith Military Press (Uni) 35/side DB Lateral Raise 45/side
Rear Delt Machine 120 Rear Delt Machine 150
DB Shrugs 115/side DB Shrugs 130/side
DB Curls 45/side DB Curls 60/side
DB Ext 45/side DB Ext 60/side
Donkey Calf Machine 240 Donkey Calf Machine 340