May 1 - Wednesday Workout

https://www.fitocracy.com/entry/21780940/

Stretching:

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

Incline Dumbbell Bench Press:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+81 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 95 lb x 6 reps43.1 kg x 6 reps95 lb x 6 reps (+104 pts)
• 95 lb x 5 reps43.1 kg x 5 reps95 lb x 5 reps (+98 pts)
• SS1

Wide-Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+90 pts)
• 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)
• SS1

Dumbbell Bench Press:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+92 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+95 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+101 pts)
• 100 lb x 6 reps45.4 kg x 6 reps100 lb x 6 reps (+108 pts)
• SS2

Close Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+75 pts)
• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• 10 reps10 reps10 reps (+63 pts)
• SS2

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 6 reps22.7 kg x 6 reps50 lb x 6 reps (+19 pts)

Bent-Arm Dumbbell Pullover:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+23 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+26 pts)
• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+27 pts)
• SS3

Seated Cable Row:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+60 pts)
• SS3

Dips - Chest Version:

• 15 reps || weighted || 25 lb15 reps || weighted || 25 lb15 reps || weighted || 25 lb (+113 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+69 pts)
• 8 reps || weighted || 25 lb8 reps || weighted || 25 lb8 reps || weighted || 25 lb (+53 pts)
• 8 reps || weighted || 25 lb8 reps || weighted || 25 lb8 reps || weighted || 25 lb (+53 pts)

Close-Grip Front Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• SS4

Calf Press On The Leg Press Machine:

• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• 568 lb x 12 reps257.6 kg x 12 reps568 lb x 12 reps (+100 pts)
• SS4

Reverse Flyes:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+16 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+16 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+17 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+17 pts)
• SS5

Seated Calf Raise:

• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• SS5

Machine Calf Extension:

• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+35 pts)
• 240 lb x 10 reps108.9 kg x 10 reps240 lb x 10 reps (+39 pts)
• 260 lb x 10 reps117.9 kg x 10 reps260 lb x 10 reps (+45 pts)
• 280 lb x 8 reps127 kg x 8 reps280 lb x 8 reps (+49 pts)

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• SS6

Knee Tuck:

• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• SS6

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twists

Arnold's 1% Circuit (Bodyweight):

• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• no rest between each activity. 30 sec rest between each circuit