June 17 - Monday Workout

Stretching:

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

Standing Hip Flexors Stretch:

• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)

V-Squat Machine:

• 254 lb x 20 reps115.2 kg x 20 reps254 lb x 20 reps (+87 pts)
• 344 lb x 15 reps156 kg x 15 reps344 lb x 15 reps (+151 pts)
• 364 lb x 10 reps165.1 kg x 10 reps364 lb x 10 reps (+163 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 414 lb x 8 reps187.8 kg x 8 reps414 lb x 8 reps (+220 pts)
• 424 lb x 8 reps192.3 kg x 8 reps424 lb x 8 reps (+236 pts)
• 424 lb x 8 reps192.3 kg x 8 reps424 lb x 8 reps (+236 pts)
• 434 lb x 8 reps196.9 kg x 8 reps434 lb x 8 reps (+252 pts)
• SS1

Calf Press On The Leg Press Machine:

• 503 lb x 15 reps228.2 kg x 15 reps503 lb x 15 reps (+73 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 lb x 12 reps (+100 pts)
• 593 lb x 12 reps269 kg x 12 reps593 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 8 reps291.7 kg x 8 reps643 lb x 8 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)
• SS1

Leg Extensions:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• SS2; no rest between any sets

Standing Leg Curl:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• 105 lb x 8 reps47.6 kg x 8 reps105 lb x 8 reps (+15 pts)
• SS2; no rest between any sets

Seated Calf Raise:

• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)

Kettlebell Lunge:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+71 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+69 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+69 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+65 pts)
• SS3 (quadset)

Weighted Decline Crunch:

• 25 lb x 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS3 (quadset)

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)
• SS3 (quadset) *hanging

Dumbbell Side Bend:

• 40 lb x 25 reps18.1 kg x 25 reps40 lb x 25 reps (+36 pts)
• 40 lb x 25 reps18.1 kg x 25 reps40 lb x 25 reps (+36 pts)
• 40 lb x 25 reps18.1 kg x 25 reps40 lb x 25 reps (+36 pts)
• 40 lb x 25 reps18.1 kg x 25 reps40 lb x 25 reps (+36 pts)
• SS3 (quadset)

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)
• with stretching

Barbell Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+97 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+100 pts)
• 180 lb x 8 reps81.6 kg x 8 reps180 lb x 8 reps (+104 pts)
• 185 lb x 6 reps83.9 kg x 6 reps185 lb x 6 reps (+100 pts)
• 195 lb x 4 reps88.5 kg x 4 reps195 lb x 4 reps (+92 pts)
• SS4

Wide-Grip Chin-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+92 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+92 pts)
• SS4

Dumbbell Bench Press:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+119 pts)
• SS5

Close Grip Chin-Up:

• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+76 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+90 pts)
• 10 reps || weighted || 30 lb10 reps || weighted || 30 lb10 reps || weighted || 30 lb (+97 pts)
• SS5

Dumbbell Flyes:

• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 42.5 lb x 8 reps19.3 kg x 8 reps42.5 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 55 lb x 6 reps24.9 kg x 6 reps55 lb x 6 reps (+20 pts)

Bent-Arm Dumbbell Pullover:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• SS6

Seated Cable Row:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+51 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• SS6

Machine MTS High Row:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+38 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+44 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)

Dips - Chest Version:

• 15 reps || weighted || 25 lb15 reps || weighted || 25 lb15 reps || weighted || 25 lb (+103 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+74 pts)
• 8 reps || weighted || 60 lb8 reps || weighted || 60 lb8 reps || weighted || 60 lb (+81 pts)
• 8 reps || weighted || 85 lb8 reps || weighted || 85 lb8 reps || weighted || 85 lb (+111 pts)
• SS7

Ring Pull-Up:

• 10 reps10 reps10 reps (+77 pts)
• 10 reps10 reps10 reps (+77 pts)
• 10 reps10 reps10 reps (+77 pts)
• 10 reps10 reps10 reps (+77 pts)
• SS7