June 18 - Tuesday Workout

Stretching:

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

Seated Barbell Shoulder Press:

• 85 lb x 15 reps38.6 kg x 15 reps85 lb x 15 reps (+58 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+59 pts)
• 105 lb x 8 reps47.6 kg x 8 reps105 lb x 8 reps (+61 pts)
• 115 lb x 8 reps52.2 kg x 8 reps115 lb x 8 reps (+65 pts)
• 135 lb x 6 reps61.2 kg x 6 reps135 lb x 6 reps (+70 pts)
• SS1

Dumbbell Side Lateral Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+37 pts)
• SS1

Arnold Dumbbell Press:

• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+44 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+44 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+49 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+49 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+9 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+9 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+9 pts)
• SS2

Lying Rear Delt Raise:

• 12.5 lb x 12 reps5.7 kg x 12 reps12.5 lb x 12 reps (+8 pts)
• 12.5 lb x 12 reps5.7 kg x 12 reps12.5 lb x 12 reps (+8 pts)
• 12.5 lb x 12 reps5.7 kg x 12 reps12.5 lb x 12 reps (+8 pts)
• 12.5 lb x 5 reps5.7 kg x 5 reps12.5 lb x 5 reps (+7 pts)
• no rest between any sets

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 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• SS3

Tricep Dumbbell Kickback:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+23 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+23 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+23 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+23 pts)
• SS3

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)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+30 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+31 pts)
• SS4

Triceps Pushdown - Rope Attachment:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+12 pts)
• SS4

Reverse Triceps Bench Press:

• 160 lb x 15 reps72.6 kg x 15 reps160 lb x 15 reps (+69 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• SS5

Machine Calf Extension:

• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• SS5

Alternate Hammer Dumbbell Curl:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 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)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 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 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+12 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+12 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+12 pts)
• SS6

Reverse Barbell Curl:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+18 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• SS7 (triset)

Seated Dumbbell Palms-Up Wrist Curl:

• 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)
• 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)
• SS7 (triset)

Palms-Up Barbell Wrist Curl Over A Bench:

• 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)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• SS7 (triset) - not on a bench; standing BB behind back

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)