Mar 6 - Wednesday Workout

Stretching:

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

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)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+91 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+98 pts)
• 185 lb x 13 reps83.9 kg x 13 reps185 lb x 13 reps (+113 pts)

Dumbbell 2-Arm Triceps Extension:

• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+12 pts)
• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+13 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)

Dips - Triceps Version:

• 15 reps || weighted || 15 lb15 reps || weighted || 15 lb15 reps || weighted || 15 lb (+106 pts)
• 15 reps || weighted || 25 lb15 reps || weighted || 25 lb15 reps || weighted || 25 lb (+124 pts)
• 12 reps || weighted || 35 lb12 reps || weighted || 35 lb12 reps || weighted || 35 lb (+110 pts)
• 10 reps || weighted || 50 lb10 reps || weighted || 50 lb10 reps || weighted || 50 lb (+109 pts)
• 8 reps || weighted || 25 lb8 reps || weighted || 25 lb8 reps || weighted || 25 lb (+58 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)
• SS w/curls

Hammer Dumbbell Curl:

• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+20 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+20 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+20 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+20 pts)

Wide-Grip Pull-Up:

• 9 reps || weighted || 10 lb9 reps || weighted || 10 lb9 reps || weighted || 10 lb (+79 pts)
• 9 reps9 reps9 reps (+67 pts)
• 8 reps8 reps8 reps (+57 pts)
• 8 reps8 reps8 reps (+57 pts)

Parallel-Grip Pull-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)

Standing one-arm Cable Rows :

• 42.5 lb x 12 reps19.3 kg x 12 reps42.5 lb x 12 reps (+31 pts)
• 42.5 lb x 12 reps19.3 kg x 12 reps42.5 lb x 12 reps (+31 pts)
• 42.5 lb x 12 reps19.3 kg x 12 reps42.5 lb x 12 reps (+31 pts)

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)

Seated Calf Raise:

• 235 lb x 15 reps106.6 kg x 15 reps235 lb x 15 reps (+40 pts)
• 235 lb x 15 reps106.6 kg x 15 reps235 lb x 15 reps (+40 pts)
• 235 lb x 15 reps106.6 kg x 15 reps235 lb x 15 reps (+40 pts)
• 235 lb x 15 reps106.6 kg x 15 reps235 lb x 15 reps (+40 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)

V-Up:

• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)

Other Bodyweight:

• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 15 reps15 reps15 reps (+6 pts)
• 3 sets of side leg raises; 3 sets of lying front kicks

Oblique Crunch:

• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)
• 30 reps30 reps30 reps (+15 pts)