May 24, 2019 at 12:01PM

Morning Workout
Friday, May 24, 2019 at 11:05 AM

Shoulder Press (Machine)
Set 1: 45 lb × 10
Set 2: 95 lb × 6
Set 3: 95 lb × 6
Set 4: 95 lb × 6
Set 5: 95 lb × 6
Set 6: 95 lb × 6
Set 7: 95 lb × 6

Deadlift (Barbell)
Set 1: 135 lb × 6
Set 2: 135 lb × 6
Set 3: 135 lb × 6
Set 4: 135 lb × 6
Set 5: 135 lb × 6

Front Raise (Band)
Set 1: +20 lb × 7
Set 2: +20 lb × 7
Set 3: +20 lb × 7

Lateral Raise (Dumbbell)
Set 1: 20 lb × 7
Set 2: 20 lb × 7
Set 3: 20 lb × 7

Reverse Fly (Dumbbell)
Set 1: 25 lb × 7
Set 2: 25 lb × 7
Set 3: 25 lb × 7

Reverse Crunch
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Crunch
Set 1: +25 lb × 10
Set 2: +25 lb × 10
Set 3: +25 lb × 10
http://bit.ly/2W4dQar

5/23/19 – Chest and Triceps

Early Morning Workout

Thursday, May 23, 2019 at 7:35 AM

Incline Bench Press (Barbell)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 95 lb × 5 [Warm-up]

Set 3: 125 lb × 6

Set 4: 125 lb × 6

Set 5: 125 lb × 6

Set 6: 125 lb × 6

Set 7: 125 lb × 6

Set 8: 115 lb × 8 [Drop Set]

Set 9: 95 lb × 10 [Drop Set]

Decline Bench Press (Barbell)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 135 lb × 5 [Warm-up]

Set 3: 165 lb × 5

Set 4: 165 lb × 4

Set 5: 155 lb × 6

Set 6: 155 lb × 5

Set 7: 155 lb × 4 [Failure]

Triceps Extension (Dumbbell)

Set 1: 30 lb × 8

Set 2: 40 lb × 8

Set 3: 50 lb × 6

Set 4: 60 lb × 6

Set 5: 60 lb × 8

Set 6: 50 lb × 6

Set 7: 40 lb × 6

Set 8: 30 lb × 12

Reverse Crunch

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Crunch

Set 1: 10 reps

Set 2: +25 lb × 6

Set 3: +25 lb × 6

5/19/19 Sunday – Legs and Shoulders

Afternoon Workout

Sunday, May 19, 2019 at 3:53 PM

Shoulder Press (Machine)

Set 1: 45 lb × 10

Set 2: 95 lb × 5

Set 3: 110 lb × 5

Set 4: 110 lb × 5

Set 5: 110 lb × 5

Set 6: 110 lb × 5

Set 7: 110 lb × 5

Lateral Raise (Dumbbell)

Set 1: 20 lb × 7

Set 2: 20 lb × 7

Set 3: 20 lb × 7

Front Raise (Dumbbell)

Set 1: 20 lb × 7

Set 2: 20 lb × 7

Set 3: 20 lb × 7

Reverse Fly (Dumbbell)

Set 1: 25 lb × 6

Set 2: 25 lb × 6

Set 3: 25 lb × 6

Squat (Barbell)

Set 1: 110 lb × 5

Set 2: 200 lb × 3

Set 3: 200 lb × 3

Set 4: 200 lb × 3

Shrug (Barbell)

Set 1: 175 lb × 8

Set 2: 175 lb × 8

Set 3: 175 lb × 8

Reverse Crunch

Set 1: +15 lb × 12

Set 2: +15 lb × 12

Set 3: +15 lb × 12

Vacuum Pose

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

5/15/19 – Shoulders and Legs

Afternoon Workout

Wednesday, May 15, 2019 at 2:03 PM

Shoulder Press (Machine)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 95 lb × 5 [Warm-up]

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

Set 8: 95 lb × 5

Set 9: 75 lb × 10

Set 10: 65 lb × 12

Lateral Raise (Dumbbell)

Set 1: 20 lb × 6

Set 2: 20 lb × 6

Set 3: 20 lb × 6

Front Raise (Dumbbell)

Set 1: 20 lb × 6

Set 2: 20 lb × 6

Set 3: 20 lb × 6

Squat (Barbell)

Set 1: 65 lb × 10 [Warm-up]

Set 2: 155 lb × 6

Set 3: 155 lb × 6

Set 4: 155 lb × 6

Set 5: 155 lb × 6

Set 6: 155 lb × 6

Reverse Fly (Dumbbell)

Set 1: 20 lb × 8

Set 2: 20 lb × 8

Set 3: 20 lb × 10

Shrug (Barbell)

Set 1: 155 lb × 10

Set 2: 155 lb × 10

Set 3: 155 lb × 10

Set 4: 155 lb × 10

Set 5: 155 lb × 10