12 Week Cut............It's Go Time!

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Back & Bi's with some Abs

Deadlifts w/mixed grip- getting back into deadlifting after slacking for a while
8 x 225
5 x 315
5 x 315
5 x 315
5 x 315

Seated DB Concentration Curls, Decline Sit-ups Superset
8 x 40's, BW x 25
8 x 40's, BW x 20
8 x 40's, BW x 20
8 x 40's, BW x 20
8 x 40's, BW x 20

Preacher Curls w/ez curl bar, T-Bar Rows Superset (rows by weight added)
10 x 100, 8 x 90
8 x 100, 8 x 90
8 x 100, 8 x 90

Lat Pulldowns (wide grip)
8 x 180
6 x 200

Seated DB Hammer Curls
6 x 55's
6 x 55's

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Shoulders & Traps

DB Shoulder Press (seated)
6 x 80's
5 x 80's

DB Lateral Raises (seated, both sides at one time)
8 x 50's
8 x 50's

Upright Rows w/ez curl bar
8 x 110
8 x 110

DB Hitchhikers
15 x 35's
15 x 35's

DB Shrugs
40 x 90's (one side at a time, 20 per side, no straps)
40 x 90's "" ""

Behind Back Shrugs (Smith Machine, with straps)
8 x 225
8 x 225

Cable Face Pulls w/rope, Shoulder Press Machine (neutral grip) Superset
12 x 160, 12 x 170
12 x 160, 12 x 170

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Bi's and Tri's LOL

Close-Grip BB Bench, Seated DB Concentration Curls Superset
8 x 225, 8 x 45's
6 x 245, 8 x 45's
6 x 245, 8 x 45's
6 x 245, 8 x 45's
3 x 265, 8 x 45's

Dips
BW x 20
BW x 18
BW x 18

Standing DB Curls
7 x 50's
7 x 50's

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Chest & Tri's

BB Bench
8 x 225
8 x 225
6 x 245
4 x 265
3 x 275

Incline DB Bench
7 x 90's
7 x 90's

Dips
BW x 17
BW x 17

Peck Deck
10 x 120
10 x 120

Close-Grip BB Bench
7 x 205
8 x 205

Tricep Pushdowns w/vbar
20 x 160
9 x 180

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Back & Bi's with some Abs

Deadlifts w/mixed grip
8 x 225
5 x 315
5 x 315
5 x 335

Seated DB Concentration Curls, Decline Sit-ups Superset
8 x 45's, BW x 20
8 x 45's, BW x 20
8 x 45's, BW x 20
8 x 45's, BW x 20
8 x 45's, BW x 20

Preacher Curls w/ez curl bar, T-Bar Rows Superset (rows by weight added)
8 x 110, 8 x 90
8 x 110, 8 x 90

Straight-Armed Lat Pulldowns
10 x 150
9 x 150

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Shoulders & Traps

BB Shoulder Press (standing)
8 x 135
8 x 135

BB Push Press
5 x 185
5 x 185

DB Lateral Raises (standing, one side at a time)
8 x 55's
8 x 55's

Upright Rows w/ez curl bar
8 x 110
8 x 110

DB Hitchhikers
15 x 35's
15 x 35's

DB Shrugs
40 x 90's (one side at a time, 20 per side, no straps)
40 x 90's "" ""

Behind Back Shrugs (Smith Machine, with straps)
8 x 225
8 x 225

Cable Face Pulls w/rope, Shoulder Press Machine (neutral grip) Superset
12 x 170, 12 x 170
12 x 170, 12 x 170

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Bi's & Tri's with a little ab work

Close-Grip BB Bench, Seated DB Concentration Curls, Decline Sit-ups Superset
8 x 225, 10 x 40's, BW x 20
8 x 225, 8 x 40's, BW x 20
8 x 225, 8 x 40's, BW x 20
6 x 245, 8 x 40's, BW x 20
4 x 265, 8 x 40's, BW x 20
3 x 275, 8 x 40's, BW x 20

Dips
BW x 20
BW x 20
BW x 20

Preacher Curls /ez curl bar
7 x 120
10 x 100