By Amanda Cherrin
Military bar press (seated)
Three sets of 10 (165 pounds)
Military dumbbell press (seated)
Three sets of 10 (70 pounds)
Ten sets. Varying weight, varying reps. "I start at about 50 pounds, go up in five-pound increments to about 75, then work down in five-pound increments"
Lateral deltoid raises (dumbbells) Standing, hold weight at waist and, with elbows slightly bent, raise to shoulder height
Three sets of 10 (30 pounds), or three drop-down (no rest) sets of 10 at 25, 20 and 15 pounds
Three sets of 12 (90-100 pound dumbbells)
Chin-ups (shoulder-width grip)
Three sets of 10
"I use machines, pulling to my chest at different angles."
Three sets of 10 (75 pounds)
Cable pull-downs (using a bar)
Three sets of 10. (At number 12, the full stack, on the machine)
Close grip bench (with bar)
Three sets of 10 reps (190 pounds)
Lying on back, hold curlbar with a close grip, arms overhead; lower weight behind head
Three sets of 10 (90 pounds)
"Then I do a variety of tricep curls at the cable machine [full stack]."
Three sets of 10 reps (80 pounds)
Three sets of 10 (40 pounds)
Machine curls or hammer curls
Three sets of 10 (35 pounds)
Three sets of 10 (25 pounds)
"On some days I will superset the arm workout, alternating between a biceps and triceps lift with no rest in between"
Issue date: January 16, 2006