June 26 - Wednesday 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)

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)

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)

One-Leg Press:

• 193 lb x 10 reps87.5 kg x 10 reps193 lb x 10 reps (+45 pts)
• 213 lb x 10 reps96.6 kg x 10 reps213 lb x 10 reps (+48 pts)
• 243 lb x 10 reps110.2 kg x 10 reps243 lb x 10 reps (+53 pts)

Leg Press:

• 443 lb x 12 reps200.9 kg x 12 reps443 lb x 12 reps (+64 pts)
• 533 lb x 10 reps241.8 kg x 10 reps533 lb x 10 reps (+84 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+107 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+107 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+114 pts)
• SS1

Calf Press On The Leg Press Machine:

• 443 lb x 15 reps200.9 kg x 15 reps443 lb x 15 reps (+49 pts)
• 533 lb x 12 reps241.8 kg x 12 reps533 lb x 12 reps (+87 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• SS1/SS2

Rack Deadlift:

• 360 lb x 5 reps163.3 kg x 5 reps360 lb x 5 reps (+187 pts)
• 450 lb x 5 reps204.1 kg x 5 reps450 lb x 5 reps (+344 pts)
• 450 lb x 5 reps204.1 kg x 5 reps450 lb x 5 reps (+344 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• SS2

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)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• SS3

Machine Calf Extension:

• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+30 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 240 lb x 10 reps108.9 kg x 10 reps240 lb x 10 reps (+39 pts)
• 260 lb x 10 reps117.9 kg x 10 reps260 lb x 10 reps (+45 pts)
• SS3

Lying Leg Curls:

• 130 lb x 15 reps59 kg x 15 reps130 lb x 15 reps (+19 pts)
• 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 8 reps72.6 kg x 8 reps160 lb x 8 reps (+22 pts)
• 170 lb x 8 reps77.1 kg x 8 reps170 lb x 8 reps (+23 pts)

Kettlebell Lunge:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)

Weighted Decline Crunch:

• 25 lb x 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• SS4 (quadset)

Weighted Reverse Crunch:

• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• SS4 (quadset) *hanging

Weighted Hyperextension:

• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• SS4 (quadset)

Dumbbell Side Bend:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 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

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 || 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)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)

Isolateral Plate Loaded Row:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+64 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+111 pts)
• 320 lb x 8 reps145.1 kg x 8 reps320 lb x 8 reps (+150 pts)
• 340 lb x 8 reps154.2 kg x 8 reps340 lb x 8 reps (+171 pts)

Close-Grip Front Lat Pulldown:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 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)

Face Pull:

• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+28 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+29 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+30 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+32 pts)

Reverse Flyes:

• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+16 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)

Decline Barbell Bench Press:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+79 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+85 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+94 pts)
• 245 lb x 6 reps111.1 kg x 6 reps245 lb x 6 reps (+101 pts)
• 275 lb x 3 reps124.7 kg x 3 reps275 lb x 3 reps (+93 pts)

Wide-Grip Barbell Bench Press:

• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+85 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+88 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+88 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+94 pts)
• SS5

Decline Dumbbell Flyes:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+29 pts)
• 37.5 lb x 8 reps17 kg x 8 reps37.5 lb x 8 reps (+29 pts)
• 37.5 lb x 8 reps17 kg x 8 reps37.5 lb x 8 reps (+29 pts)
• 50 lb x 6 reps22.7 kg x 6 reps50 lb x 6 reps (+29 pts)
• SS5

Other Weightlifting:

• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+14 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+14 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+14 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 pts)
• serratus pulldowns

Cable Crossover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 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)