This is my current routine

UBWO

Chest

Dumbell Press

12x50

10x60

8x65

6x70

12x52

Incline Dumbbell fly 12x30

Shoulders

Arnold Press

12x25

10x27.5

8x30

6x32.5

12x27.5

Front Raise

12x17.5

Back

Bent Over Barbell Rows

12x60

10x90

8x100

6x110

12x80

Dumbbell Rows

12x40

Triceps

Skull Crushers

12x45

10x50

8x55

6x60

12x50

Overhead Dumb bell Extension

12x50

Biceps

EZ Bar Bicep Curl

12x45

10x55

8x60

6x70

12x65

Dumb Bell Hammer Curl

12x30

LBWO

Quads

Squats

12x100

10x150

8x160

6x170

12x120

Leg Press

12x270

Hamstrings

Walking Lunges

12x30

10x45

8x50

6x55

12x40

Stiff Leg Dead Lifts

12x60

Calves

Standing Barbell Calve Raise x12,10,8,6

Angles Calve Raise (same as the standing only angle your toes in or out to work inside or outside of the calve muscle

Abs. I don't got by the book with. While doing squats I do a 12,10,8,6,12 sets of decline sit ups inbetween the squat sets.

Then at the end I do this. Again is a 12,10,8,6,12 but each set includes

Leg up crunches.

Side Planks

Leg Raises.

So Set one would be

12x leg up crunches

12x side planks

12x leg raises.

Then 10 of each etc etc.

You can find all of these exercises along with numerous other great ones, with videos here:

www.criticalbench.com/.../exercises.htm

Thanks for the video link. It's really great.

BCBill, those are impressive numbers. I'm striving to get up to that amount of weight. Did you lift before or are you further than your first challenge? What weight did you start at for most of these?

I'm still having issues with the smaller muscles in my arms when trying to lift this heavy with my chest.

No, before I started back in late July last year I hadn't lifted for 10-12 years. To give you an Idea, this was my first chest workout and I needed a spot on the 6 rep and 12 rep set

Dumb Bell Press

12x25

10x30

8x35

6x40

12x27.5

Dumbell Flies

12x22.5

I couldn't believe how weak I had gotten. By the end of the 12 weeks I was pretty close to the numbers above. On my chest I can actually go to 80lbs for 6 when I have a spotter to help me get the weight up into position, but normally I don't, so I go a bit heavier on the other sets to make up for it.

During the my first challenge it was a pretty steady progression. Every week I was getting stronger in all the muscle groups and could lift more. Now it kinda goes in spurts. I had a shoulder injury for most of the first challenge and couldn't do any over head presses or incline chest press. It has healed up now so seeing a vast improvement in my shoulders that I didn't see in the first challenge. As they catch up other things are starting to improve again.

Those numbers are about where I am right now, and just over halfway through my first. Thanks for the reply, again I hope to be hitting numbers more like yours by at least the second challenge.

Just keep challenging yourself! Only way to make gains is to push beyond what you thought you could do. Keep up the good work!