Apr 12 - Friday Workout

https://www.fitocracy.com/entry/20996789/

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)

Dips - Triceps Version:

• 20 reps20 reps20 reps (+117 pts)
• 15 reps15 reps15 reps (+83 pts)
• 15 reps15 reps15 reps (+83 pts)
• 15 reps15 reps15 reps (+83 pts)

Triceps Pushdown - Rope Attachment:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• 57.5 lb x 20 reps26.1 kg x 20 reps57.5 lb x 20 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)

Dumbbell 2-Arm Triceps Extension:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)

Machine Dips:

• 223 lb x 15 reps101.2 kg x 15 reps223 lb x 15 reps (+37 pts)
• 223 lb x 13 reps101.2 kg x 13 reps223 lb x 13 reps (+36 pts)
• 223 lb x 15 reps101.2 kg x 15 reps223 lb x 15 reps (+37 pts)
• 237 lb x 12 reps107.5 kg x 12 reps237 lb x 12 reps (+39 pts)

Hammer Dumbbell Curl:

• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+21 pts)
• 45 lb x 12 reps20.4 kg x 12 reps45 lb x 12 reps (+21 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+22 pts)

Machine Bicep Curls:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+8 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+8 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+9 pts)

Cable Hammer Curls - Rope Attachment:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)

Machine Shoulder (Military) Press:

• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+52 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+66 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+66 pts)
• 230 lb x 8 reps104.3 kg x 8 reps230 lb x 8 reps (+64 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+26 pts)
• drop set on 6

Seated Bent-Over Rear Delt Raise:

• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+9 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+9 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+9 pts)

Lying Rear Delt Raise:

• 10 lb x 12 reps4.5 kg x 12 reps10 lb x 12 reps (+8 pts)
• 12.5 lb x 10 reps5.7 kg x 10 reps12.5 lb x 10 reps (+8 pts)
• 12.5 lb x 12 reps5.7 kg x 12 reps12.5 lb x 12 reps (+8 pts)

Front Dumbbell Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+18 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+18 pts)

Dumbbell Shrug:

• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+30 pts)
• 95 lb x 15 reps43.1 kg x 15 reps95 lb x 15 reps (+31 pts)
• 95 lb x 15 reps43.1 kg x 15 reps95 lb x 15 reps (+31 pts)

Weighted Decline Sit-Up:

• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+45 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+53 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+53 pts)