4/30/19 – Saturday – Back Day

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

4/28/19 – Sunday – Arms & Legs

Afternoon Workout

Sunday, April 28, 2019 at 5:06 PM

Bicep Curl (Barbell)

Set 1: 30 lb × 10

Set 2: 40 lb × 10

Set 3: 50 lb × 10

Set 4: 60 lb × 10

Set 5: 70 lb × 10

Set 6: 70 lb × 10

Set 7: 60 lb × 12

Set 8: 50 lb × 14

Set 9: 40 lb × 16

Set 10: 30 lb × 20

21S

Set 1: 55 lb × 21

Set 2: 45 lb × 21

Set 3: 45 lb × 21

Butterfly Curls

Set 1: 15 lb × 10

Set 2: 15 lb × 9

Set 3: 15 lb × 8

Set 4: 15 lb × 7

Set 5: 15 lb × 6

Set 6: 15 lb × 5

Set 7: 15 lb × 4

Set 8: 15 lb × 3

Set 9: 15 lb × 3

Triceps Extension (Dumbbell)

Set 1: 35 lb × 10

Set 2: 30 lb × 12

Set 3: 25 lb × 14

Set 4: 20 lb × 16

Set 5: 15 lb × 20

Bench Dip

Set 1: 10 reps

Set 2: 12 reps

Set 3: 14 reps

Set 4: 16 reps

Set 5: 20 reps

Squat (Barbell)

Set 1: 135 lb × 5

Set 2: 135 lb × 5

Set 3: 135 lb × 5

Set 4: 135 lb × 5

Set 5: 135 lb × 5

Set 6: 135 lb × 5

4/27/19 – Saturday – Chest and Shoulders

Midday Workout

Saturday, April 27, 2019 at 1:18 PM

Bench Press (Barbell)

Set 1: 45 lb × 6

Set 2: 95 lb × 6

Set 3: 145 lb × 6

Set 4: 175 lb × 6

Set 5: 195 lb × 3

Set 6: 205 lb × 2

Set 7: 195 lb × 2

Set 8: 175 lb × 8 [Failure]

Set 9: 145 lb × 11 [Failure]

Set 10: 95 lb × 10

Set 11: 45 lb × 15

Afternoon Workout

Saturday, April 27, 2019 at 2:59 PM

Shoulder Press (Machine)

Set 1: 65 lb × 10

Set 2: 65 lb × 9

Set 3: 65 lb × 8

Set 4: 65 lb × 6

Set 5: 65 lb × 5

Set 6: 65 lb × 4

Set 7: 65 lb × 3

Set 8: 65 lb × 3

Afternoon Workout

Saturday, April 27, 2019 at 3:00 PM

Triceps Extension

Set 1: 10 lb × 10

Set 2: 15 lb × 15

Set 3: 20 lb × 15

Set 4: 25 lb × 6

Set 5: 25 lb × 10

Set 6: 20 lb × 10

Set 7: 15 lb × 10

Set 8: 10 lb × 20

4/26/19 – Friday – Back Day

Back Circuit

1 to 8 ascending Ladder

Pull-ups

75lb bent over row

Chin-ups

70lb upright row

Back Ladder Of Fire

Friday, April 26, 2019 at 5:55 PM

Pull Up

Set 1: 1 rep

Set 2: 2 reps

Set 3: 3 reps

Set 4: 4 reps

Set 5: 5 reps

Set 6: 6 reps

Set 7: 7 reps

Set 8: 8 reps

Bent Over Row (Barbell)

Set 1: 75 lb × 1

Set 2: 75 lb × 2

Set 3: 75 lb × 3

Set 4: 75 lb × 4

Set 5: 75 lb × 5

Set 6: 75 lb × 6

Set 7: 75 lb × 7

Set 8: 75 lb × 8

Chin Up

Set 1: 1 rep

Set 2: 2 reps

Set 3: 3 reps

Set 4: 4 reps

Set 5: 5 reps

Set 6: 6 reps

Set 7: 7 reps

Set 8: 8 reps

Upright Row (Dumbbell)

Set 1: 70 lb × 1

Set 2: 70 lb × 2

Set 3: 70 lb × 3

Set 4: 70 lb × 4

Set 5: 70 lb × 5

Set 6: 70 lb × 6

Set 7: 70 lb × 7

Set 8: 70 lb × 8

Conditioning

Kettle bell circuit

10 to 1 reps

Kettle bell swing, bent over row, upright row

135lb shrugs

Evening Workout

Friday, April 26, 2019 at 6:42 PM

Shrug (Barbell)

Set 1: 135 lb × 6

Set 2: 135 lb × 7

Set 3: 135 lb × 8

4/24/19 – Wednesday – Arms & Legs

Morning Workout

Wednesday, April 24, 2019 at 8:07 AM

Bicep Curl (Machine)

Set 1: 52 lb × 10

Set 2: 52 lb × 9

Set 3: 52 lb × 8

Set 4: 52 lb × 7

Set 5: 52 lb × 6

Set 6: 52 lb × 5

Set 7: 52 lb × 4

Set 8: 52 lb × 3

Set 9: 52 lb × 3

Triceps Extension (Machine)

Set 1: 52 lb × 10

Set 2: 52 lb × 9

Set 3: 52 lb × 8

Set 4: 52 lb × 7

Set 5: 52 lb × 6

Set 6: 52 lb × 5

Set 7: 52 lb × 4

Set 8: 52 lb × 3

Set 9: 52 lb × 3

21S

Set 1: 25 lb × 21

Forearm work

Afternoon Workout

Wednesday, April 24, 2019 at 2:19 PM

Squat (Barbell)

Set 1: 95 lb × 10

Set 2: 95 lb × 9

Set 3: 95 lb × 8

Set 4: 95 lb × 7

Set 5: 95 lb × 6

Set 6: 95 lb × 5

Set 7: 95 lb × 4

Set 8: 95 lb × 3

Set 9: 95 lb × 3

Hammer Curl (Dumbbell)

Set 1: 25 lb × 10

2 minute kettle bells