June 20 - Thursday Workout

Stretching:

• 0:01:000:01:000:01:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:01:000:01:000:01:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 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)
• 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

Clean and Press:

• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 145 lb x 5 reps65.8 kg x 5 reps145 lb x 5 reps (+141 pts)
• 150 lb x 5 reps68 kg x 5 reps150 lb x 5 reps (+146 pts)
• 155 lb x 5 reps70.3 kg x 5 reps155 lb x 5 reps (+151 pts)
• 160 lb x 5 reps72.6 kg x 5 reps160 lb x 5 reps (+156 pts)

Barbell Shrug:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+41 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+55 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+63 pts)
• 260 lb x 10 reps117.9 kg x 10 reps260 lb x 10 reps (+67 pts)
• SS2

Power Clean:

• 160 lb x 5 reps72.6 kg x 5 reps160 lb x 5 reps (+82 pts)
• 160 lb x 5 reps72.6 kg x 5 reps160 lb x 5 reps (+82 pts)
• 160 lb x 5 reps72.6 kg x 5 reps160 lb x 5 reps (+82 pts)
• 160 lb x 5 reps72.6 kg x 5 reps160 lb x 5 reps (+82 pts)
• SS2

Barbell Shrug Behind The Back:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+27 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+27 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+30 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+30 pts)
• SS3

Reverse Triceps Bench Press:

• 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)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+91 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+91 pts)
• SS3

Reverse Grip Triceps Pushdown:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+12 pts)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+11 pts)
• 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)
• SS4

Machine Dips:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 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)
• SS4

Lying Dumbbell Tricep Extension:

• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• SS5

Preacher Curl:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 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)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+21 pts)
• SS5

Dumbbell Bicep Curl:

• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• SS6

Reverse Barbell Curl:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+16 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+16 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+16 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 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)
• SS7

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)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+22 pts)
• SS7

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

Cycling (stationary):

• 0:30:05 || 6.3 mi || 13 mph || 102 BPM || 4 %0:30:05 || 6.3 mi || 13 mph || 102 BPM || 4 %0:30:05 || 6.3 mi || 13 mph || 102 BPM || 4 % (+138 pts)