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Workout #1: Upper Body (February 13) Incline DB Press - 3x20, 15, 10 - 62 lb Bent-Over Barbell Row - 3x20, 15, 10 - 98 lb Smith Machine Shoulder Press - 3x20, 15, 10 - 92 lb Alternate DB Curl - 3x20, 15, 10 - 52 lb Lying Triceps Extension - 3x20, 15, 10 - 84 lb Cardio: 20-30 mins Diet...

Workout #4: Lower Body (February 11) Dumbbell Sumo Squat - 3x25, 20, 15 - 75 lb Deadlift - 3x25, 20, 15 - 129 lb Dumbbell Step-Up - 3x25, 20, 15 - 45 lb Hip Abduction - 3x25, 20, 15 - 84 lb Seated Calf Raise - 3x25, 20, 15 - 83 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 159 (February...

Workout #3: Upper Body (February 10) Wide Grip Lat Pull Down - 3x20, 15, 12 - 93 lb Flat Bench Press - 3x20, 15, 12 - 93 lb DB Lateral Raise - 3x20, 15, 12 - 45 lb Hammer DB Curl - 3x20, 15, 12 - 47 lb Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 50 lb Abdominal Air Bike - 3x20...

Workout #2: Lower Body (February 7) Goblet Squat - 3x20, 15, 12 - 57 lb Stiff Leg Deadlift - 3x20, 15, 12 - 96 lb Leg Press - 3x20, 15, 12 - 126 lb Curtsy Lunge Pulse - 3x20, 15, 12 - 84 lb Seated Calf Raise - 3x20, 15, 12 - 68 lb Crunches - 3x20, 15, 12 Diet Day 157 (February 7)...

Workout #1: Upper Body (February 6) Incline DB Press - 3x25, 20, 15 - 57 lb Bent-Over Barbell Row - 3x25, 20, 15 - 93 lb Smith Machine Shoulder Press - 3x25, 20, 15 - 87 lb Alternate DB Curl - 3x25, 20, 15 - 47 lb Lying Triceps Extension - 3x25, 20, 15 - 79 lb Cardio: 20-30 mins Day 156...

Workout #4: Lower Body (February 4) Dumbbell Sumo Squat - 3x25, 20, 15 - 75 lb Deadlift - 3x25, 20, 15 - 129 lb Dumbbell Step-Up - 3x25, 20, 15 - 45 lb Hip Abduction - 3x25, 20, 15 - 84 lb Seated Calf Raise - 3x25, 20, 15 - 83 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 155 (February...

Workout #3: Upper Body (February 4) Wide Grip Lat Pull Down - 3x20, 15, 12 - 93 lb Flat Bench Press - 3x20, 15, 12 - 93 lb DB Lateral Raise - 3x20, 15, 12 - 45 lb Hammer DB Curl - 3x20, 15, 12 - 47 lb Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 50 lb Abdominal Air Bike - 3x20, 20...

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Workout #2: Lower Body (January 31) Goblet Squat - 3x20, 15, 12 - 57 lb Stiff Leg Deadlift - 3x20, 15, 12 - 96 lb Leg Press - 3x20, 15, 12 - 126 lb Curtsy Lunge Pulse - 3x20, 15, 12 - 84 lb Seated Calf Raise - 3x20, 15, 12 - 68 lb Crunches - 3x20, 15, 12 Diet Day 153 (January 31)...