Apr 4 - Thursday Workout

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+120 pts)
• 215 lb x 10 reps97.5 kg x 10 reps215 lb x 10 reps (+133 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+128 pts)

Decline Barbell Bench Press:

• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+88 pts)
• 235 lb x 6 reps106.6 kg x 6 reps235 lb x 6 reps (+94 pts)
• 245 lb x 5 reps111.1 kg x 5 reps245 lb x 5 reps (+95 pts)
• 225 lb x 7 reps102.1 kg x 7 reps225 lb x 7 reps (+92 pts)

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+21 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+21 pts)

Triceps Pushdown - Rope Attachment:

• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+11 pts)
• 42.5 lb x 15 reps19.3 kg x 15 reps42.5 lb x 15 reps (+11 pts)
• 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)
• 42.5 lb x 15 reps19.3 kg x 15 reps42.5 lb x 15 reps (+11 pts)

Tricep Dumbbell Kickback:

• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+25 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+25 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+25 pts)

Flat Straight Leg Raise:

• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 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)
• 15 reps15 reps15 reps (+5 pts)
• 1-3 flat; 4-6 side; 7-9 lying front

Side Crunch:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)

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)

Spark Circuit (Barbell):

• 50 lb || 50 lb || 50 lb || 25 lb50 lb || 50 lb || 50 lb || 25 lb50 lb || 50 lb || 50 lb || 25 lb (+150 pts)
• 50 lb || 50 lb || 50 lb || 25 lb50 lb || 50 lb || 50 lb || 25 lb50 lb || 50 lb || 50 lb || 25 lb (+150 pts)
• 50 lb || 50 lb || 50 lb || 25 lb50 lb || 50 lb || 50 lb || 25 lb50 lb || 50 lb || 50 lb || 25 lb (+150 pts)