4/20/19 – Saturday Arms and Legs

Deadlift Pyramid

Saturday, April 20, 2019 at 3:35 PM

Deadlift (Barbell)

Set 1: 135 lb × 10

Set 2: 155 lb × 8

Set 3: 170 lb × 6

Set 4: 185 lb × 5

Set 5: 205 lb × 3

Set 6: 220 lb × 1

Set 7: 205 lb × 4

Set 8: 185 lb × 6

Set 9: 170 lb × 7

Set 10: 155 lb × 10

Set 11: 135 lb × 12

100 Curls

Saturday, April 20, 2019 at 4:30 PM

Bicep Curl (Dumbbell)

Set 1: 35 lb × 20

Set 2: 30 lb × 20

Set 3: 25 lb × 20

Set 4: 20 lb × 20

Set 5: 15 lb × 20

Tricep Ext Dec Ladder

Saturday, April 20, 2019 at 4:30 PM

Triceps Extension (Dumbbell)

Set 1: 70 lb × 6

Set 2: 60 lb × 8

Set 3: 50 lb × 10

Set 4: 40 lb × 12

Set 5: 30 lb × 14

SUPERSET BLOWOUT

5r 30lb squat

5r 30lb Curl

5r 40lb squat

5r 40lb Curl

Until 70lbs

Then

5r 35lb squats

5r 35lb tricep ext

5r 30lb Squats

5r 30lb Tricep ext

Down to 15lb

Total

50 squats

25 more curls

25 more Tricep ext

Forearm work

Advertisements

4/19/19 – Friday – Chest and Shoulders

Flat Bench Press Pyramids

Friday, April 19, 2019 at 1:51 PM

Bench Press (Barbell)

Set 1: 45 lb × 10

Set 2: 95 lb × 10

Set 3: 115 lb × 10

Set 4: 135 lb × 10

Set 5: 155 lb × 8

Set 6: 185 lb × 2

Set 7: 155 lb × 8

Set 8: 135 lb × 9

Set 9: 115 lb × 14

Set 10: 95 lb × 12

Set 11: 95 lb × 12

Set 12: 95 lb × 13

Shoulder Press Ladder

Friday, April 19, 2019 at 2:26 PM

Shoulder Press Ladder

Set 1: 70 lb × 10

Set 2: 70 lb × 9

Set 3: 70 lb × 8

Set 4: 70 lb × 7

Set 5: 70 lb × 6

Set 6: 70 lb × 5

Set 7: 70 lb × 4

Set 8: 70 lb × 3

Set 9: 70 lb × 3

Shoulder Killer

Friday, April 19, 2019 at 2:43 PM

Lateral Raise (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

Front Raise (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

Reverse Fly (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

4/18/19 – Back Day

Back Blowout

Thursday, April 18, 2019 at 3:38 PM

Pull Up

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 5 reps

Set 7: 5 reps

Set 8: 5 reps

Set 9: 5 reps

Set 10: 5 reps

Bent Over Row (Barbell)

Set 1: 60 lb × 10

Set 2: 80 lb × 10

Set 3: 95 lb × 10

Set 4: 105 lb × 8

Set 5: 120 lb × 8

Set 6: 105 lb × 6

Set 7: 95 lb × 10

Set 8: 80 lb × 10

Set 9: 60 lb × 20

Set 10: 60 lb × 15

Set 11: 60 lb × 10

Notes: Reverse gripPyramid and superset with upright rows.

Upright Row (Barbell)

Set 1: 60 lb × 10

Set 2: 80 lb × 10

Set 3: 95 lb × 6

Set 4: 95 lb × 3

Set 5: 80 lb × 6

Set 6: 60 lb × 10

Set 7: 60 lb × 10

Set 8: 60 lb × 8

Bicep Curl (Barbell)

Set 1: 60 lb × 21

Shrug (Barbell)

Set 1: 120 lb × 10

Set 2: 120 lb × 10

Set 3: 120 lb × 10

4/16/19 – Tuesday – Arms and Legs

PART 1 – ARMS

Bicep Murder

Tuesday, April 16, 2019 at 8:36 AM

Hammer Curl (Dumbbell)

Set 1: 20 lb × 10

Set 2: 25 lb × 10

Set 3: 30 lb × 10

Set 4: 35 lb × 6

Bicep Curl (Barbell)

Set 1: 80 lb × 4 [Failure]

Hammer Curl (Dumbbell)

Set 1: 35 lb × 8

Set 2: 30 lb × 8

Set 3: 25 lb × 10

Set 4: 20 lb × 10

Set 5: 25 lb × 10

Set 6: 30 lb × 6

Set 7: 35 lb × 6

Bicep Curl (Barbell)

Set 1: 80 lb × 2 [Failure]

Hammer Curl (Dumbbell)

Set 1: 35 lb × 10

Set 2: 30 lb × 10

Set 3: 25 lb × 20

Set 4: 20 lb × 21

Tricep Gauntlet

Tuesday, April 16, 2019 at 9:12 AM

Triceps Extension (Dumbbell)

Set 1: 15 lb × 10

Set 2: 20 lb × 10

Set 3: 25 lb × 10

Set 4: 30 lb × 10

Set 5: 30 lb × 6

Set 6: 30 lb × 8

Set 7: 25 lb × 6

Set 8: 20 lb × 7

Set 9: 15 lb × 10

PART 2 – LEGS

Squat Pyramided

Tuesday, April 16, 2019 at 4:54 PM

Squat (Barbell)

Set 1: 45 lb × 10

Set 2: 95 lb × 10

Set 3: 115 lb × 10

Set 4: 135 lb × 10

Set 5: 155 lb × 10

Set 6: 170 lb × 10

Set 7: 155 lb × 10

Set 8: 135 lb × 2

4/15/19 – Monday – Chest and Shoulders

Decline/Incline Bench Rep Ladder

Monday, April 15, 2019 at 7:07 PM

Decline Bench Press (Barbell)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 95 lb × 10 [Warm-up]

Set 3: 135 lb × 10

Set 4: 135 lb × 9

Set 5: 135 lb × 8

Set 6: 135 lb × 7

Set 7: 135 lb × 6

Set 8: 135 lb × 5

Set 9: 135 lb × 4

Set 10: 135 lb × 3

Set 11: 135 lb × 3

Set 12: 135 lb × 7

Incline Bench Press (Barbell)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 115 lb × 8

Set 3: 115 lb × 6

Set 4: 115 lb × 5 [Failure]

Set 5: 115 lb × 4

Set 6: 115 lb × 3

Evening Workout

Monday, April 15, 2019 at 8:06 PM

SHOULDER KILLER

Shoulder Press (Machine)

Set 1: 65 lb × 10

Set 2: 65 lb × 8

Set 3: 65 lb × 6

Set 4: 65 lb × 4

Set 5: 65 lb × 2

Lateral Raise (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

Front Raise (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

Reverse Fly (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 8

Set 3: 15 lb × 6

Set 4: 15 lb × 4

Set 5: 15 lb × 2

4/14/19 – Sunday Back Day

Death By Pull/Chin Ups

Sunday, April 14, 2019 at 2:54 PM

10 rounds 5 chin-ups. 5 pull-ups.

Then:

T Bar Row Pyramid

Sunday, April 14, 2019 at 4:27 PM

T Bar Row

Set 1: 45 lb × 10

Set 2: 55 lb × 10

Set 3: 65 lb × 8

Set 4: 75 lb × 6

Set 5: 85 lb × 4

Set 6: 85 lb × 4

Set 7: 75 lb × 6

Set 8: 65 lb × 8

Set 9: 55 lb × 10

Set 10: 45 lb × 12