Mar 22 - Friday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+61 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)
• 80 lb x 7 reps36.3 kg x 7 reps80 lb x 7 reps (+86 pts)

Seated Bent-Over Rear Delt Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)

Machine Shoulder (Military) Press:

• 160 lb x 20 reps72.6 kg x 20 reps160 lb x 20 reps (+46 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+50 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+57 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+62 pts)

Front Dumbbell Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• SS1

Dumbbell Shrug:

• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• SS1

Close-Grip Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+92 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+95 pts)

Bench Dip (Seated Dip):

• 20 reps20 reps20 reps (+32 pts)
• 20 reps20 reps20 reps (+32 pts)
• 20 reps20 reps20 reps (+32 pts)
• 20 reps20 reps20 reps (+32 pts)
• SS2

Hammer Dumbbell Curl:

• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)

One Arm Pronated Dumbbell Triceps Extension:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• SS3

Seated Hammer Dumbbell Curl:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• SS3

Dumbbell 2-Arm Triceps Extension:

• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+11 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+18 pts)

V-Up:

• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)

Flat Straight Leg Raise:

• 30 reps30 reps30 reps (+6 pts)
• 30 reps30 reps30 reps (+6 pts)
• 30 reps30 reps30 reps (+6 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twist

Oblique V-Ups:

• 20 reps20 reps20 reps (+20 pts)
• 20 reps20 reps20 reps (+20 pts)
• 20 reps20 reps20 reps (+20 pts)
• 20 reps20 reps20 reps (+20 pts)