Dr. Dubin's Workout - Dubin Chiropractic

Dr. Dubin’s Workout

Note: All measurements in pounds

		Week1	Week2	Week3	Week4	Week5	Week6
	100%	75%	80%	85%	90%	95%	105%
Day 1
Dumbbell Press	85	64	68	72	77	81	89
Hammer Incline Press	180	135	144	153	162	171	189
Hammer Decline Press	180	135	144	153	162	171	189
Body Master Pec Deck	100	75	80	85	90	95	105

Barbell Curl	85	64	68	72	77	81	89
Hammer Preacher Curl	75	56	60	64	68	71	79
Standing Dumbbell w/incline bench	30	23	24	26	27	29	32

Day 2
Squat	225	169	180	191	203	214	236
Body Master Leg Extension	150	113	120	128	135	143	158
Stiff Legged Deadlift	180	135	144	153	162	171	189
Pulse Leg Curl	60	45	48	51	54	57	63
Body Master Calf Raise	80	60	64	68	72	76	84

Dumbbell Shoulder Press	35	26	28	30	32	33	37
Hammer Shoulder Press	90	68	72	77	81	86	95
Dumbbell Lateral Raise	25	19	20	21	23	24	26
Body Master Rear Delt	60	45	48	51	54	57	63
Hammer Shrug	230	173	184	196	207	219	242

Day 3
Front Pulldown	125	94	100	106	113	119	131
Hammer High Row	180	135	144	153	162	171	189
Dumbbell Row	50	38	40	43	45	48	53
Paramount Low Row	#15	11	12	13	14	14	16

Nosebreaker –> Pullover –>Press	65	49	52	55	59	62	68
Tricep Pressdown	70	52	56	60	63	67	74
Dumbbell One-Arm Seated Press	20	15	16	17	18	19	21