June 27 - Thursday 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)

Machine Shoulder (Military) Press:

• 160 lb x 15 reps72.6 kg x 15 reps160 lb x 15 reps (+43 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+54 pts)
• 230 lb x 8 reps104.3 kg x 8 reps230 lb x 8 reps (+64 pts)
• 250 lb x 8 reps113.4 kg x 8 reps250 lb x 8 reps (+73 pts)
• SS1

Cable Seated Lateral Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• SS1 *standing

Arnold Dumbbell Press:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+43 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+46 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+47 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+49 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+10 pts)
• SS2

Lying Rear Delt Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 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)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+21 pts)
• 105 lb x 8 reps47.6 kg x 8 reps105 lb x 8 reps (+23 pts)
• SS3

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 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

Alternate Hammer Dumbbell Curl:

• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 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)
• SS4

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)
• 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)
• SS4

Concentration Curls:

• 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)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+9 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+9 pts)
• SS5

Cable Rope Overhead Triceps Extension:

• 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)
• 87.5 lb x 10 reps39.7 kg x 10 reps87.5 lb x 10 reps (+14 pts)
• SS5

Close-Grip Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+91 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+98 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+105 pts)

Seated Dumbbell Palms-Up Wrist Curl:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• SS6

Seated Calf Raise:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• SS6

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twists

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