Part 1 – Lunch
Midday Workout
Tuesday, April 30, 2019 at 12:48 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
Inverted Row (Bodyweight)
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
Chin 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
Part 2 – After work
Afternoon Workout
Tuesday, April 30, 2019 at 5:35 PM
Bent Over Row (Barbell)
Set 1: 80 lb × 10
Set 2: 80 lb × 9
Set 3: 80 lb × 8
Set 4: 80 lb × 7
Set 5: 80 lb × 6
Set 6: 80 lb × 5
Set 7: 80 lb × 4
Set 8: 80 lb × 3
Set 9: 80 lb × 3
Reverse Fly (Dumbbell)
Set 1: 15 lb × 10
Set 2: 15 lb × 10
Set 3: 15 lb × 10
Set 4: 15 lb × 10
Front Raise (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 10
Set 4: 25 lb × 10
