May 23 - Thursday Workout

Stretching:

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

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+69 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+81 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+87 pts)
• SS1

Dumbbell Side Lateral Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+37 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+37 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+37 pts)
• SS1

Arnold Dumbbell Press:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+43 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+43 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+46 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+46 pts)
• SS2

Front Dumbbell Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)

Seated Bent-Over Rear Delt Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+10 pts)
• 30 lb x 15 reps13.6 kg x 15 reps30 lb x 15 reps (+10 pts)
• SS3

Tricep Dumbbell Kickback:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+23 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+24 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+24 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+24 pts)
• SS3

EZ-Bar Curl:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+20 pts)
• SS4; no breaks

Bench Dip (Seated Dip):

• 20 reps20 reps20 reps (+30 pts)
• 20 reps20 reps20 reps (+30 pts)
• 20 reps20 reps20 reps (+30 pts)
• 20 reps20 reps20 reps (+30 pts)
• SS4; no breaks

Alternate Hammer Dumbbell Curl:

• 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)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+21 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+21 pts)
• SS5

Lying Dumbbell Tricep Extension:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+19 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+19 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+19 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+19 pts)
• SS5

Reverse Grip Triceps Pushdown:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• SS6; no breaks

Triceps Pushdown - Rope Attachment:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• SS6; no breaks

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 260 lb x 12 reps117.9 kg x 12 reps260 lb x 12 reps (+46 pts)
• 280 lb x 10 reps127 kg x 10 reps280 lb x 10 reps (+51 pts)
• 300 lb x 8 reps136.1 kg x 8 reps300 lb x 8 reps (+57 pts)

Calf Press On The Leg Press Machine:

• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 593 lb x 8 reps269 kg x 8 reps593 lb x 8 reps (+100 pts)
• 593 lb x 8 reps269 kg x 8 reps593 lb x 8 reps (+100 pts)

Crunch:

• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• SS7

V-Up:

• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• SS7

Other Bodyweight:

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