Apr 3 - Wednesday Workout

https://www.fitocracy.com/entry/20447109/

 

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 3 reps36.3 kg x 3 reps80 lb x 3 reps (+62 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+72 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+72 pts)

Dumbbell Side Lateral Raise:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)

Dumbbell Shrug:

• 90 lb x 12 reps40.8 kg x 12 reps90 lb x 12 reps (+29 pts)
• 95 lb x 12 reps43.1 kg x 12 reps95 lb x 12 reps (+30 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+30 pts)
• 95 lb x 12 reps43.1 kg x 12 reps95 lb x 12 reps (+30 pts)

Front Dumbbell Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)

Lying Rear Delt Raise:

• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+9 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+9 pts)
• 15 lb x 15 reps6.8 kg x 15 reps15 lb x 15 reps (+9 pts)

Bent-Over Rear Delt Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+20 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+20 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+20 pts)

Front Cable 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)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+9 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+9 pts)

Crunch:

• 60 reps60 reps60 reps (+30 pts)

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)

Other Cardio:

• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• stomach vaccums

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)

Bicycle (abs):

• 100 reps100 reps100 reps (+40 pts)

Spark Circuit (Bodyweight):

• 10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps (+50 pts)
• 10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps (+50 pts)
• 10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps (+50 pts)
• 10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps10 reps || 20 reps || 30 sec || 25 reps || 6 reps || 20 reps (+50 pts)
• no rest between each activity. 60 sec rest between each circuit