May 30 - Thursday Workout

Stretching:

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

Standing Barbell Shoulder Press (OHP):

• 95 lb x 15 reps43.1 kg x 15 reps95 lb x 15 reps (+86 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+93 pts)
• 125 lb x 8 reps56.7 kg x 8 reps125 lb x 8 reps (+96 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+103 pts)

Clean and Press:

• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• SS1

Dumbbell Side Lateral Raise:

• 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)
• 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)
• SS1

High Pull:

• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• SS2

Front Dumbbell Raise:

• 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)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• SS3

Preacher 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 8 reps34 kg x 8 reps75 lb x 8 reps (+18 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+18 pts)
• SS3

Alternate Hammer Dumbbell Curl:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• SS4

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 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)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+20 pts)
• SS4

Standing One-Arm Dumbbell Curl Over Incline Bench:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+28 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+29 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+30 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+30 pts)
• SS5

Tricep Dumbbell Kickback:

• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+24 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+24 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+25 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+25 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 Grip Triceps Pushdown:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+11 pts)
• SS6

Palms-Up Barbell Wrist Curl Over A Bench:

• 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)
• 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)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• SS7

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+35 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)

Rocking Standing Calf Raise:

• 200 lb x 20 reps90.7 kg x 20 reps200 lb x 20 reps (+33 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• *seated

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)
• SS8

Flat Straight Leg Raise:

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

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)

Other Bodyweight:

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