June 25 - Tuesday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)

Foam Rolling:

• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+69 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+84 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+84 pts)
• SS1

Dumbbell Side Lateral Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+38 pts)
• SS1

Standing Palms-In Dumbbell Shoulder Press:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+44 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+43 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+43 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+43 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• SS2

Upright Barbell Row:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+25 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+25 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+26 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+26 pts)
• SS3

Dumbbell Shrug:

• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+28 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+28 pts)
• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+30 pts)
• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+30 pts)
• SS3

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)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+21 pts)
• 105 lb x 6 reps47.6 kg x 6 reps105 lb x 6 reps (+21 pts)
• SS4

Dumbbell 2-Arm Triceps Extension:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+13 pts)
• SS4

Dumbbell Bicep Curl:

• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+27 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+28 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+29 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+30 pts)
• SS5

Triceps Pushdown - Rope Attachment:

• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• SS5

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)
• SS6 (triset)

Reverse Grip Triceps Pushdown:

• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 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)
• SS6 (triset)

Bench Dip (Seated Dip):

• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• SS6 (triset)

Reverse Barbell Curl:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+16 pts)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+18 pts)
• SS7

Palms-Up Barbell Wrist Curl Over A Bench:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• no bench, done behind back

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