May 14 - Tuesday Workout

https://www.fitocracy.com/entry/22382410/

Stretching:

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

Barbell Rear Delt Row:

• 95 lb x 15 reps43.1 kg x 15 reps95 lb x 15 reps (+23 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+25 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+28 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+28 pts)
• 145 lb x 6 reps65.8 kg x 6 reps145 lb x 6 reps (+28 pts)
• SS1

Dumbbell Side Lateral Raise:

• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• SS1

Arnold Dumbbell Press:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+43 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+44 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+49 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+46 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+8 pts)
• SS2

Lying Rear Delt Raise:

• 12.5 lb x 10 reps5.7 kg x 10 reps12.5 lb x 10 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 10 reps5.7 kg x 10 reps12.5 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• no rest between any sets

Upright Barbell Row:

• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+24 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+25 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+26 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+26 pts)

EZ-Bar Curl:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+18 pts)
• 95 lb x 4 reps43.1 kg x 4 reps95 lb x 4 reps (+17 pts)
• SS3

Lying Barbell Triceps Extension ("Skullcrusher"):

• 75 lb x 15 reps34 kg x 15 reps75 lb x 15 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 95 lb x 6 reps43.1 kg x 6 reps95 lb x 6 reps (+13 pts)
• 105 lb x 4 reps47.6 kg x 4 reps105 lb x 4 reps (+12 pts)
• SS3

Alternate Hammer Dumbbell Curl:

• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• SS4

Triceps Pushdown - Rope Attachment:

• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 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)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• SS4

Concentration Curls:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+9 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+9 pts)
• SS5

Lying Dumbbell Tricep Extension:

• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• SS5

Bench Dip (Seated Dip):

• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• SS6

Reverse Barbell Curl:

• 45 lb x 12 reps20.4 kg x 12 reps45 lb x 12 reps (+16 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• SS6

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 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)
• 300 lb x 8 reps136.1 kg x 8 reps300 lb x 8 reps (+57 pts)

Calf Press On The Leg Press Machine:

• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+100 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)
• SS7

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)
• SS7

Other Bodyweight:

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

Bicycle (abs):

• 100 reps100 reps100 reps (+40 pts)

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