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

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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

4/12/19 – Friday – Arms and Legs Day

Squat Pyramid

Friday, April 12, 2019 at 10:36 AM

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 × 8

Set 6: 175 lb × 6

Set 7: 195 lb × 4

Set 8: 205 lb × 2

Set 9: 175 lb × 6

Set 10: 135 lb × 10

Set 11: 95 lb × 10

Tricep Gauntlet

Friday, April 12, 2019 at 4:24 PM

Triceps Extension (Dumbbell)

Set 1: 15 lb × 10

Set 2: 20 lb × 10

Set 3: 25 lb × 10

Set 4: 30 lb × 5

Set 5: 30 lb × 10

Set 6: 25 lb × 10

Set 7: 20 lb × 10

Set 8: 15 lb × 10

Barbell Curl Pyramid

Friday, April 12, 2019 at 4:34 PM

Bicep Curl (Barbell)

Set 1: 45 lb × 10

Set 2: 50 lb × 10

Set 3: 55 lb × 10

Set 4: 60 lb × 10

Set 5: 65 lb × 6

Set 6: 70 lb × 4

Set 7: 75 lb × 3 [Failure]

Set 8: 70 lb × 4

Set 9: 65 lb × 7 [Failure]

Set 10: 60 lb × 10

Set 11: 55 lb × 10

Set 12: 45 lb × 15