June 7 - Friday Workout

Stretching:

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

Incline Dumbbell Bench Press:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+71 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+77 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+94 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+104 pts)
• SS1

Wide-Grip Pull-Up:

• 12 reps || weighted12 reps || weighted12 reps || weighted (+90 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• 10 reps || weighted || 15 lb10 reps || weighted || 15 lb10 reps || weighted || 15 lb (+102 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+111 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+111 pts)
• SS1

Hammer Grip Incline Dumbbell Bench Press:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+36 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+37 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+37 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+37 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 || 30 lb10 reps || weighted || 30 lb10 reps || weighted || 30 lb (+97 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+105 pts)
• SS2

Incline 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)
• 45 lb x 6 reps20.4 kg x 6 reps45 lb x 6 reps (+19 pts)

Bent-Arm Dumbbell Pullover:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+25 pts)
• SS3

Seated Cable Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+44 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+50 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• SS3

Cable Crossover:

• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• SS4

Machine MTS High Row:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+36 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• SS4

T-Bar Row:

• 90 lb x 15 reps40.8 kg x 15 reps90 lb x 15 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 110 lb x 8 reps49.9 kg x 8 reps110 lb x 8 reps (+35 pts)
• 120 lb x 8 reps54.4 kg x 8 reps120 lb x 8 reps (+38 pts)
• SS5

Cable Hammer Curls - Rope Attachment:

• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+11 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+11 pts)
• SS5

Seated Dumbbell Curl:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+28 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+28 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+28 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+28 pts)

EZ-Bar Curl:

• 45 lb x 30 reps20.4 kg x 30 reps45 lb x 30 reps (+19 pts)
• 45 lb x 23 reps20.4 kg x 23 reps45 lb x 23 reps (+18 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• I go You go vs. @grom; 1st set was 33 reps

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)
• SS6

Knee Tuck:

• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• SS6

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)

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)
• 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)
• 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)
• 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)
• no rest between each activity. 30 sec rest between each circuit