July 26th - Friday Workout

Stretching:

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

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• SS1

Dumbbell Side Lateral Raise:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+35 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+35 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• SS1

Arnold Dumbbell Press:

• 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)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+44 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+44 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• SS2

High Pull:

• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+55 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+55 pts)

Close-Grip 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)
• 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

Triceps Pushdown - Rope Attachment:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+12 pts)
• 72.5 lb x 12 reps32.9 kg x 12 reps72.5 lb x 12 reps (+13 pts)
• 72.5 lb x 12 reps32.9 kg x 12 reps72.5 lb x 12 reps (+13 pts)
• SS3

Machine Preacher Curls:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+9 pts)
• SS4

Reverse Triceps Bench Press:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 230 lb x 15 reps104.3 kg x 15 reps230 lb x 15 reps (+111 pts)
• 230 lb x 15 reps104.3 kg x 15 reps230 lb x 15 reps (+111 pts)
• 230 lb x 15 reps104.3 kg x 15 reps230 lb x 15 reps (+111 pts)
• SS4

Chin-Up:

• 10 reps10 reps10 reps (+67 pts)
• 10 reps10 reps10 reps (+67 pts)
• 10 reps10 reps10 reps (+67 pts)
• 10 reps10 reps10 reps (+67 pts)
• SS5

Dips - Triceps Version:

• 12 reps12 reps12 reps (+57 pts)
• 12 reps12 reps12 reps (+57 pts)
• 12 reps12 reps12 reps (+57 pts)
• 12 reps12 reps12 reps (+57 pts)
• SS5

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)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+22 pts)
• SS6 (triset)

Palms-Up Barbell Wrist Curl Over A Bench:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 12 reps27.2 kg x 12 reps60 lb x 12 reps (+12 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+11 pts)
• SS6 (triset) *behind back, no bench

Seated Dumbbell Palms-Up Wrist Curl:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• SS6 (triset)

Flat Straight Leg Raise:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS7

Jumping Jacks:

• 50 jumping jacks50 jumping jacks50 jumping jacks (+15 pts)
• 50 jumping jacks50 jumping jacks50 jumping jacks (+15 pts)
• 50 jumping jacks50 jumping jacks50 jumping jacks (+15 pts)
• SS7

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)

Jump Rope:

• 0:01:000:01:000:01:00 (+5 pts)
• 0:01:000:01:000:01:00 (+5 pts)
• 0:01:000:01:000:01:00 (+5 pts)
• 0:01:000:01:000:01:00 (+5 pts)

Cycling (stationary):

• 0:45:02 || 9.4 mi || 14 mph || 104 BPM || 4 %0:45:02 || 9.4 mi || 14 mph || 104 BPM || 4 %0:45:02 || 9.4 mi || 14 mph || 104 BPM || 4 % (+257 pts)