5/8/19 – Wednesday – Arms and Legs

Afternoon Workout

Wednesday, May 8, 2019 at 2:52 PM

21S

Set 1: 45 lb × 21

Set 2: 45 lb × 21

Set 3: 45 lb × 21

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: 35 lb × 8

Set 6: 40 lb × 6

Set 7: 45 lb × 3

Set 8: 45 lb × 3

Set 9: 40 lb × 10

Set 10: 35 lb × 8

Set 11: 30 lb × 6

Set 12: 25 lb × 8

Set 13: 20 lb × 10

Set 14: 15 lb × 15

Hammer Curl (Dumbbell)

Set 1: 15 lb × 10

Set 2: 20 lb × 10

Set 3: 25 lb × 6

Set 4: 30 lb × 4

Set 5: 30 lb × 10

Set 6: 25 lb × 8

Set 7: 20 lb × 6

Set 8: 15 lb × 4

Tricep Across Body

Set 1: 15 lb × 14

Set 2: 15 lb × 12

Set 3: 15 lb × 10

Squat (Barbell)

Set 1: 45 lb × 6

Set 2: 98 lb × 6

Set 3: 105 lb × 5

Set 4: 105 lb × 5

Set 5: 105 lb × 5

Set 6: 105 lb × 5

Set 7: 105 lb × 5

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