June 28 - Friday Workout

Stretching:

• 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)

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)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+100 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+107 pts)
• 205 lb x 6 reps93 kg x 6 reps205 lb x 6 reps (+115 pts)
• 215 lb x 4 reps97.5 kg x 4 reps215 lb x 4 reps (+106 pts)
• SS1

Wide-Grip Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+43 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+49 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+52 pts)
• SS1

Dumbbell Bench Press:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+87 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 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• SS2

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)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• SS2

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)

Isolateral Plate Loaded Row:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+64 pts)
• 230 lb x 12 reps104.3 kg x 12 reps230 lb x 12 reps (+87 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+97 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+111 pts)

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• SS3 (quadset)

Dumbbell Side Bend:

• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• SS3 (quadset)

Weighted Reverse Crunch:

• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+21 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+21 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+21 pts)
• SS3 (quadset) *hanging

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS3 (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