Jun 1 - Saturday Workout

Stretching:

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

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+59 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+84 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+84 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+84 pts)
• SS1

Bent-Over Rear Delt Raise:

• 20 lb x 15 reps9.1 kg x 15 reps20 lb x 15 reps (+20 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+20 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+21 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+21 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+20 pts)
• SS1

Seated Barbell Shoulder Press:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+42 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+52 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+55 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+59 pts)
• SS2

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 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• SS2

Dumbbell Shrug:

• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+28 pts)
• 95 lb x 12 reps43.1 kg x 12 reps95 lb x 12 reps (+30 pts)
• SS3

Front Dumbbell Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+18 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+18 pts)
• SS3

Leg Press:

• 393 lb x 10 reps178.3 kg x 10 reps393 lb x 10 reps (+53 pts)
• 483 lb x 10 reps219.1 kg x 10 reps483 lb x 10 reps (+71 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+97 pts)
• 683 lb x 10 reps309.8 kg x 10 reps683 lb x 10 reps (+140 pts)
• SS4

Calf Press On The Leg Press Machine:

• 393 lb x 20 reps178.3 kg x 20 reps393 lb x 20 reps (+36 pts)
• 503 lb x 12 reps228.2 kg x 12 reps503 lb x 12 reps (+71 pts)
• 593 lb x 10 reps269 kg x 10 reps593 lb x 10 reps (+100 pts)
• 683 lb x 10 reps309.8 kg x 10 reps683 lb x 10 reps (+100 pts)
• 683 lb x 10 reps309.8 kg x 10 reps683 lb x 10 reps (+100 pts)
• 683 lb x 10 reps309.8 kg x 10 reps683 lb x 10 reps (+100 pts)
• 683 lb x 10 reps309.8 kg x 10 reps683 lb x 10 reps (+100 pts)
• SS4

Leg Extensions:

• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 170 lb x 12 reps77.1 kg x 12 reps170 lb x 12 reps (+25 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+27 pts)
• 190 lb x 12 reps86.2 kg x 12 reps190 lb x 12 reps (+28 pts)
• SS5

Standing Leg Curl:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• SS5

EZ-Bar Curl:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 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)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+20 pts)
• SS6

Cable Rope Overhead Triceps Extension:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 72.5 lb x 12 reps32.9 kg x 12 reps72.5 lb x 12 reps (+13 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 87.5 lb x 10 reps39.7 kg x 10 reps87.5 lb x 10 reps (+14 pts)
• SS6

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)
• 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)
• SS7

Reverse Grip Triceps Pushdown:

• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• SS7

Standing One-Arm Dumbbell Curl Over Incline Bench:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+29 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+30 pts)
• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+31 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+31 pts)
• SS8

One Arm Pronated Dumbbell Triceps Extension:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• SS8

Triceps Pushdown - V-Bar Attachment:

• 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)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+11 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+11 pts)

Walking:

• 0:37:15 || 1.3 mi || 90 BPM || steep hills0:37:15 || 1.3 mi || 90 BPM || steep hills0:37:15 || 1.3 mi || 90 BPM || steep hills (+53 pts)
• 167 calories burned

Cycling (stationary):

• 0:45:00 || 10.2 mi || 14.5 mph || 100 BPM || 4 %0:45:00 || 10.2 mi || 14.5 mph || 100 BPM || 4 %0:45:00 || 10.2 mi || 14.5 mph || 100 BPM || 4 % (+279 pts)
• 260 calories burned; done immediately after walk