Rick's Notes

[Rick Prince]

Saturday 4/12/14: Chest & Quads

• AM Weight: 197.2
• DB Flat Bench Press 4 x 10-12
• Precor Vertical P/L Press 4 x 12
• Cable Incline Flye 4 x 12
• DB Incline Press 4 x 12
  with
• DB Incline Press 4 x 12
• SM Front Squat 6 x 12
• Leg Press 4 x 12
• HS V-Squat 4 x 12
• Leg Extensions 4 x 15

****Two Sessions.

[Rick Prince]

Sunday 4/13/14: Back

• AM Weight: 198.6
• AM Cardio: Treadmill 30 min (7 deg. incline; 3.5 speed)
• Wide Grip Pulldown 5 x 12
• Seated Row 5 x 12
• Close Grip Pulldown 5 x 12
• Standing Cable Low Row 5 x 12
• PWO Cardio: Stairmill 30 min

[Rick Prince]

Monday 4/14/14: Delts

• AM Weight: 198.8
• SM Behind the Head Press 4 x 10-12
  with
• Plate Front Raise 4 x 12
• DB Side Raise 4 x 30 (giant sets of 10, 10, 10)
  with
• Bentover DB Rear Delt 4 x 12
• HS Shoulder Press 4 x 12
  with
• DB Side Raise 4 x 12
• Cable Crossover Rear Delt
  with
• DB Side Raise 4 x 12
• PWO Cardio: Treadmill 40 min (7 deg. incline; 3.2 speed)

[Rick Prince]

Tuesday 4/15/14: Hams

• AM Weight: 198.8
• Cardio: Treadmill 30 min (7 deg. incline; 3.5 speed)
• HS 1-Leg Curl 4 x 12
• Glute-Ham Raise 4 x 12-15
• Stiff Leg Deadlift 4 x 12
• SM Lunge-Step-up 4 x 12 (ea. leg)
• PM Cardio: Treadmill 30 min (7 deg. incline; 3.5 speed)

[Rick Prince]

Wednesday 4/16/13: Arms

• AM Weight: 199.4
• Cardio: Treadmill 30 min (7 deg. incline; 3.2 speed)
• EZ Bar (Reverse Grip) Curl 20, 3 x 12-15
• Seated Incline DB Curl 4 x 10-12
• EZ Bar Preacher Curl 4 x 10-12
• Straight Bar Cable Curl 4 x 12-15
• V-Bar Cable Pressdown 4 x 12
• Rope Overhead Extension 4 x 12
• 1-Arm Overhead DB Extension 4 x 12
• 1-Arm Rope Cable Pressdown 4 x 12
• PWO Cardio: Treadmill 35 min (7 deg. incline; 3.5 speed)

[Rick Prince]

Friday 4/18/14: Quads

• AM Weight: 199.8
• Leg Press 40, 2 x 30, 2 x 20
• Legend Lever Squat 3 x 20, 2 x 15
• SM Front Squat 20, 2 x 15, 20
• Leg Extension 3 x 15, 20
  with
• Walking Lunges 3 x 20 (each leg)

[Rick Prince]

Saturday 4/19/14: Chest

• AM Weight: 199.6
• AM Cardio: Treadmill 50 min (7 deg. incline; 3.2 speed)
• DB Incline Press 4 x 10-12
• Precor Vertical P/L Press 4 x 12-15
• Pec Deck Flye 4 x 15
• DB Incline Flye 4 x 12
  with
• DB Incline Hex Press 4 x 12

[Rick Prince]

Sunday 4/20/14: Back

• AM Weight: 198.2
• Wide Neutral Grip Pulldown 4 x 12
• Standing Cable Low Row 4 x 12
  with
• Dickersons 4 x 12
• Wide Behind the Head Pulldown 4 x 12
• Standing High Cable Row 4 x 12
  with
• Seated Row 4 x 12
• PWO Cardio: Treadmill 40 min (7 deg. incline; 3.5 speed)

[Rick Prince]

Tuesday 4/21/14: Hams

• AM Weight: 200.4
• Cardio: Treadmill 35 min (7 deg. incline; 3.2 speed)
• Lying Leg Curl 2 x 20, 4 x 12
• DB Stiff Leg Deadlift 4 x 12
• BM Standing 1-Leg Curl 4 x 12
• HS Kneeling 1-Leg Curl 4 x 12
• PM Cardio: Treadmill 35 min (7 deg. incline; 3.2 speed)

[Rick Prince]

Tuesday 4/22/13: Arms

• AM Weight: 199
• Cardio: Treadmill 35 min (7 deg. incline; 3.2 speed)
• EZ Bar (Outer Grip) Curl 20, 4 x 12-15
• V-Bar Cable Pressdown 25, 4 x 12-15
• Seated DB Curl 4 x 10-12
• Rope Overhead Extension 4 x 12
• HS P/L Preacher Curl 4 x 12
• 1-Arm DB Overhead Extension 4 x 12
• PWO Cardio: Treadmill 35 min (7 deg. incline; 3.2 speed)

[Rick Prince]

Wednesday 4/23/14: Delts

• AM Weight: 200.6
• Cardio: Treadmill 35 min (7 deg. incline; 3.2 speed)
• Seated DB Side Raise 4 x 12
• SM Military Press 4 x 10-12
• SM Behind the Head Press 4 x 10-12
• Bentover DB Rear Delt 4 x 12
  with
• Seated DB Front Raise 4 x 12
• Pec Deck Rear Delt 4 x 12
  with
• DB Side Raise 4 x 12
• PWO Cardio: Treadmill 30 min (7 deg. incline; 3.2 speed)

[Rick Prince]

Friday 4/26/14: Quads

• AM Weight: 198.2
• Leg Press 4 x 30
• SM Front Squat 20, 4 x 12
• Legend Lever Squat 5 x 12-15
• Leg Extension 4 x 15-20
  with
• DB Squats 4 x 12-15

[Rick Prince]

Saturday 4/26/14: Chest

• AM Weight: 198.2
• DB Incline Press 12, 10, 6, 2 x 12
• Pec Deck Flye 4 x 15
• HS Incline Press 4 x 10-12
• HS Horizontal Press 4 x 10-12
• PWO Cardio: Treadmill 35 min (7 deg. incline; 3.2 speed)
• PM Cardio: Treadmill 35 min (7 deg. incline; 3.2 speed)

[Rick Prince]

Sunday 4/27/14: Back

• AM Weight: 197.4
• Wide Neutral Grip Pulldown 4 x 12
  with
• Seated Row 4 x 12
• Close Grip Pulldown 4 x 12
  with
• Dickersons 4 x 12
• Dual Pulley Pulldown 4 x 12
  with
• Standing Cable Low Row 4 x 12

[Rick Prince]

Tuesday 4/29/14: Hams

• AM Weight: 197.6
• Lying Leg Curl 20, 15, 3 x 12
• Ham Glute Raise 4 x 12
• Hack Squat Stiff Leg Deadlift 4 x 12
• HS Kneeling 1-Leg Curl 4 x 12
• PM Cardio: Treadmill 35 min (7 deg. incline; 3.2 speed)