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Workout #1: Upper Body (August 1) Incline DB Press - 3x25, 20, 15 - 77 lb Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb Alternate DB Curl - 3x25, 20, 15 - 67 lb Lying Triceps Extension - 3x20, 15, 10 - 99 lb Cardio: 20-30 mins Diet Day...

Workout #4: Lower Body (July 31) Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb Deadlift - 3x25, 20, 15 - 159 lb Dumbbell Step-Up - 3x25, 20, 15 - 75 lb Hip Abduction - 3x25, 20, 15 - 114 lb Seated Calf Raise - 3x25, 20, 15 - 113 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 251 (July...

Workout #3: Upper Body (July 29) Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb Flat Bench Press - 3x25, 20, 15 - 118 lb DB Lateral Raise - 3x25, 20, 15 - 70 lb Hammer DB Curl - 3x25, 20, 15 - 72 lb Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb Abdominal Air Bike - 3x20, 20...

Workout #2: Lower Body (July 28) Goblet Squat - 3x25, 20, 15 - 82 lb Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb Leg Press - 3x25, 20, 15 - 151 lb Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb Seated Calf Raise - 3x25, 20, 15 - 93 lb Crunches - 3x25, 20, 15 Diet Day 249 (July 28) Breakfast...

Workout #1: Upper Body (July 25) Incline DB Press - 3x25, 20, 15 - 77 lb Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb Alternate DB Curl - 3x25, 20, 15 - 67 lb Lying Triceps Extension - 3x20, 15, 10 - 99 lb Cardio: 20-30 mins Diet Day...

Workout #4: Lower Body (July 24) Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb Deadlift - 3x25, 20, 15 - 159 lb Dumbbell Step-Up - 3x25, 20, 15 - 75 lb Hip Abduction - 3x25, 20, 15 - 114 lb Seated Calf Raise - 3x25, 20, 15 - 113 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 247 (July...

Workout #3: Upper Body (July 22) Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb Flat Bench Press - 3x25, 20, 15 - 118 lb DB Lateral Raise - 3x25, 20, 15 - 70 lb Hammer DB Curl - 3x25, 20, 15 - 72 lb Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb Abdominal Air Bike - 3x20, 20...

Workout #2: Lower Body (July 21) Goblet Squat - 3x25, 20, 15 - 82 lb Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb Leg Press - 3x25, 20, 15 - 151 lb Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb Seated Calf Raise - 3x25, 20, 15 - 93 lb Crunches - 3x25, 20, 15 Diet Day 245 (July 21)...

Workout #1: Upper Body (July 18) Incline DB Press - 3x25, 20, 15 - 77 lb Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb Alternate DB Curl - 3x25, 20, 15 - 67 lb Lying Triceps Extension - 3x20, 15, 10 - 99 lb Cardio: 20-30 mins Diet Day...

Workout #4: Lower Body (July 17) Dumbbell Sumo Squat - 3x25, 20, 15 - 105 lb Deadlift - 3x25, 20, 15 - 159 lb Dumbbell Step-Up - 3x25, 20, 15 - 75 lb Hip Abduction - 3x25, 20, 15 - 114 lb Seated Calf Raise - 3x25, 20, 15 - 113 lb Exercise Ball Crunch - 3x25, 20, 15 Diet Day 247 (July...

Workout #3: Upper Body (July 15) Wide Grip Lat Pull Down - 3x25, 20, 15 - 118 lb Flat Bench Press - 3x25, 20, 15 - 118 lb DB Lateral Raise - 3x25, 20, 15 - 70 lb Hammer DB Curl - 3x25, 20, 15 - 72 lb Lying Straight Bar Tricep Extension - 3x25, 20, 15 - 75 lb Abdominal Air Bike - 3x20, 20...

Workout #2: Lower Body (July 14) Goblet Squat - 3x25, 20, 15 - 82 lb Stiff Leg Deadlift - 3x25, 20, 15 - 121 lb Leg Press - 3x25, 20, 15 - 151 lb Curtsy Lunge Pulse - 3x25, 20, 15 - 109 lb Seated Calf Raise - 3x25, 20, 15 - 93 lb Crunches - 3x25, 20, 15 Diet Day 245 (July 14) Breakfast...