|
|
|
|
|
|
|
|
|
|
|
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 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|