Apr 24 - Wednesday Workout

https://www.fitocracy.com/entry/21435491/

Stretching:

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

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+57 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 8 reps34 kg x 8 reps75 lb x 8 reps (+83 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+83 pts)

Bent-Over Rear Delt Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+20 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+21 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+21 pts)
• 37.5 lb x 10 reps17 kg x 10 reps37.5 lb x 10 reps (+22 pts)

Standing Dumbbell Shoulder Press:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+79 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+84 pts)
• 60 lb x 5 reps27.2 kg x 5 reps60 lb x 5 reps (+82 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+64 pts)
• drop set at the end

Front Dumbbell Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)

Barbell Shrug:

• 270 lb x 12 reps122.5 kg x 12 reps270 lb x 12 reps (+74 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)
• 340 lb x 10 reps154.2 kg x 10 reps340 lb x 10 reps (+116 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)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+98 pts)
• 185 lb x 6 reps83.9 kg x 6 reps185 lb x 6 reps (+98 pts)
• 185 lb x 6 reps83.9 kg x 6 reps185 lb x 6 reps (+98 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 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)

Cable Rope Overhead Triceps Extension:

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

One Arm Pronated Dumbbell Triceps Extension:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 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)
• SS1

Hammer Dumbbell Curl:

• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+20 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)
• SS1

EZ-Bar Curl:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+14 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+15 pts)

Seated Hammer Dumbbell Curl:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+16 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+17 pts)
• TS1

Reverse Barbell Curl:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+14 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+15 pts)

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• TS1

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• TS1

Weighted Sit-Up:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+52 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+52 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+52 pts)
• TS2

Crunch:

• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)

Flat Straight Leg Raise:

• 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)
• 3 side leg raises and 3 lying front kicks; SS2

Knee Tuck:

• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• SS2

Bicycle (abs):

• 50 reps50 reps50 reps (+20 pts)
• 50 reps50 reps50 reps (+20 pts)

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)

Spark Circuit (Bodyweight):

• 10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• 10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• no rest between each activity. 30 sec rest between each circuit