I started a new lifting cycle (not the other kind of cycle you CSD Muscleheads!)

Below is what I’ve put together:

Day One
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013	Performed ____________

	Exercise		Weight (lb)	Reps	Performed
	1 Machine Chest Press (Seated)	1		× 5
		2		× 5
		3		× 5
		4		× 5
		5		× 5
	2 Chin-ups (Front, Underhand) Body Weight ⊕	1		× 5
		2		× 5
		3		× 5
		4		× 5
		5		× 5
	3 Bench Press (Dumbbell, Incline)	1		× 5
		2		× 5
		3		× 5
		4		× 5
		5		× 5
	4 Arm Curls (Dumbbell, Incline)	1		× 12
		2		× 10
		3		× 8

---

 

Day Two
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013	Performed ____________

	Exercise		Weight (lb)	Reps	Performed
	1 Rack Deadlifts	1		× 5
		2		× 5
		3		× 5
		4		× 5
		5		× 5
	2 Shoulder Press (Barbell)	1		× 5
		2		× 5
		3		× 5
		4		× 5
		5		× 5
	3 Lateral Raises (Cable)	1		× 12
		2		× 10
		3		× 8

---

 

Day Three
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013	Performed ____________

 

	Exercise		Weight (lb)	Reps	Performed
	1 Zercher Squat	1		× 5
		2		× 5
		3		× 5
		4		× 5
		5		× 5
	2 Chest Dips (Parallel Bars) Body Weight ⊕	1		× 5
		2		× 5
		3		× 5
		4		× 5
		5		× 5
	3 Reverse Arm Curls (Barbell)	1		× 5
		2		× 5
		3		× 5
		4		× 5
		5		× 5