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

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