Jun 4 - Tuesday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+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 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+87 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+81 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)
• SS1

Arnold Dumbbell Press:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+43 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+44 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+46 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+47 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)
• 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)
• SS2

Barbell Shrug:

• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+64 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+64 pts)
• 300 lb x 10 reps136.1 kg x 10 reps300 lb x 10 reps (+88 pts)
• 300 lb x 10 reps136.1 kg x 10 reps300 lb x 10 reps (+88 pts)
• SS3

Barbell Rear Delt Row:

• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+24 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+24 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+24 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+24 pts)
• SS3

EZ-Bar Curl:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+21 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+17 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 65 lb x 6 reps29.5 kg x 6 reps65 lb x 6 reps (+16 pts)
• 65 lb x 6 reps29.5 kg x 6 reps65 lb x 6 reps (+16 pts)
• set 2+ was I go You go

Alternate Hammer Dumbbell Curl:

• 37.5 lb x 8 reps17 kg x 8 reps37.5 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• SS4

Dumbbell 2-Arm Triceps Extension:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+11 pts)
• 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)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS4

Preacher Curl:

• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)

Reverse Triceps Bench Press:

• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+43 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+75 pts)
• 250 lb x 8 reps113.4 kg x 8 reps250 lb x 8 reps (+116 pts)
• 250 lb x 8 reps113.4 kg x 8 reps250 lb x 8 reps (+116 pts)
• *machine

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 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)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS5

Machine Dips:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+27 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+36 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+36 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+27 pts)
• SS5

Reverse Barbell Curl:

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

Seated Dumbbell Palms-Up Wrist Curl:

• 17.5 lb x 12 reps7.9 kg x 12 reps17.5 lb x 12 reps (+18 pts)
• 17.5 lb x 12 reps7.9 kg x 12 reps17.5 lb x 12 reps (+18 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS6

Seated Calf Raise:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)

Crunch:

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

Bicycle (abs):

• 25 reps25 reps25 reps (+10 pts)
• 25 reps25 reps25 reps (+10 pts)
• 25 reps25 reps25 reps (+10 pts)
• SS7

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)

Other Bodyweight:

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

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