June 21 - Friday 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)

Barbell Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+91 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+94 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+100 pts)
• 185 lb x 6 reps83.9 kg x 6 reps185 lb x 6 reps (+100 pts)
• 200 lb x 5 reps90.7 kg x 5 reps200 lb x 5 reps (+104 pts)
• SS1

Wide-Grip Chin-Up:

• 12 reps12 reps12 reps (+90 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 || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)
• SS1

Dumbbell Bench Press:

• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• SS2

Close Grip Chin-Up:

• 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 || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+90 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+90 pts)
• SS2

Cable Crossover:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 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)
• SS3

Seated Cable Row:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+43 pts)
• SS3

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS4 (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)
• SS4 (quadset) *hanging

Weighted Decline Crunch:

• 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)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS4 (quadset)

Dumbbell Side Bend:

• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• 50 lb x 25 reps22.7 kg x 25 reps50 lb x 25 reps (+38 pts)
• SS4 (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