WORKOUTS week of 6/12/16 – 6/18/16

SUNDAY: Rest

MONDAY: SHOULDERS

  • Barbell Strict press: 1×10 45#, 1×10 50#, 2×8 55#
  • Clean & press: 1×10 65, 1×5 70, 2×5 75, 1×3 80#
  • Push press: 7×5-8 @ 65, 70, 75, 80#
  • Shoulder press, seated: 2×3-4 (2 35# DBs), 3×5 (30# DBs)
  • Upright row 4×8 (30# DBs) superset rear delt raises resting head on bench 4×15
  • TRISET 4 rounds:
    • Standing shoulder press 10 reps(25# DBs)
    • Seated bent over rear delt raise 4×10
    • Standing bent over rear delt raise 4×10
  • Standing lat raise 4×15 with 7.5# DBs
  • One arm at a time shoulder press: 4×10 with 25# DB; 3×5-8 with 30# DB
  • 40# KB swing: 4×12 (American version)
  • Standing lat raise 3×15 with 10# DBs
  • Standing lat raise (one arm at a time) 3×10 with 12.5# and 3×10 with 15# DB
  • Upright row: 4×10 with 25# DBs
  • Front raise with 25# plate: 3×10
  • Lat raise with cable 3×10 per arm with pause at top
  • Front raise: 6×8-15 per arm: 3×8 with 20# DBs(alternating arms) 3×15 with 15# DBs
  • Bent over rear delt raise with cable: 3×10-12 per arm

quick cardio burst:: 25 squat jumps; then 4 rounds of 10 burpees & 25 air squats followed by 50 mountain climbers

TUESDAY: LEGS

  • Leg press: 2×20 180#; 1×20 230#; 2×15 270#; 2×6 320#; 2×20 180# superset 4×25 air squats during beginning sets to warmup legs
  • Back squat: 1×8 105#; 1×6 115#; 1×5 130#; 1×5 135#; 2×5 125#; 1×5 120#
  • Front squat: 3×5 95#; 1×3 100#; 1×3 105#
  • Plie squat (with dumbbell): 3×10 90#; 2×10 80#
  • Ham curls superset leg extensions: 6×15-20 reps with 1 dropset (7 sets total)
  • Banded side walks (squat low and stay low) 4 sets of 10 per side with xheavy band
  • Side leg raises with xheavy  band around legs (above knee) 3×25 per leg
    • superset 12 tricep pushups (4 sets)
  • Glute kickbacks with xheavy band around legs (above knees) 2×25 per leg
  • Standing calf raises on machine: 8-9 sets (I can’t remember how many sets) of 12-25 reps; I do these neutral, turned out and turned in

WEDNESDAY: ROW/CORE/ARMS

  • 1000 meter row (warm-up)
  • 3×8 bicep curls (20# DBs)
  • 5×10-12 bicep curls with cable, 1 dropset
  • 3×20 dips on bench (not weighted) then 3×15 weighted (35# plate)
  • 3×10 OH tricep extension (30# DB)
  • 3×10 bicep curls w 15# DBs (both arms together)

then repeat the following 5 times:

  • 500 meter row (as hard and fast as possible, with good form)
  • 15 “ab sliders”/jacknife using rower seat (plank position, feet on seat, bring knees in to chest and back out squeezing core tight and holding stomach in)
  • 20 Russian twists with 35# plate

then more abs:

  • 2×6 toes to bar, then I got tired so I did an additional set of 8 hanging leg raises
  • 3×50 weighted bicycle crunches (8# weight behind head)

THURSDAY: REST

FRIDAY: SHOULDERS/CHEST

WARMUP::Run 2 miles, row 1000 meter then

  • Bench press 1 warmup set with bar then 5×10, 8, 6, 5, 5 (65, 75, 80, 85, 85)
  • Incline DB Press 4×10 (30# DBs)
    • superset lat raises: 6×12 with 7.5, 10, 12.5 # DBs
  • Barbell press (some strict some push press as I got heavier): 8×12, 10, 10, 8, 6, 6, 5, 5 with 45, 50, 55, 60, 65, 70, 70, 55
  • Front raise: 2×8 per arm with 20#, then 2×12 with 15# DBs
  • Lat raises: 4×15 7.5#
    • superset rear delt raise, rest head on bench, 4×15 7.5#
  • Seated rear delt raise 4×10 with 5#, 7.5#
  • Single arm lat raise 15# 3×10 per arm
  • Bent over delt raise with cable 3×15 per arm
  • Front raise with 25# plate 3×10
    • superset burnout of steering wheels 10#
  • 4 SETS:: 15 decline pushups (feet on bench)
    • superset 20 squat jumps (a$$ to grass)

SATURDAY: LEGS/BACK

  • 5×8-10 close grip pulldowns (using triangle handle attachment)
  • 6×8-12 wide grip cable row
  • 6×5 barbell row 95# then 2×8 85#
  • 6×5 Pendlay row 95#
  • Deadlifts 5×5 135#, 2×8 125#
  • Back squat 5×5 115#
  • Seated 1 arm cable row 4×8-10
  • Kneeling 1 arm row (grab cable from high) 5×10 per arm, superset leg press 6×8-20 (2 sets 20 reps, 2 sets 15, 2 sets 8, increasing weight up to 6 plates – 45# = 1 plate if you didn’t know)
  • Weighted back extensions 4×15
  • Pull-ups (using assistance) 4x to failure (pretty fatigued at this point so 5-6 pull-ups max per set)
  • CARDIO-repeat the following 4x: 10 burpees, 25 air squats, 15 push-ups, 400 meter row
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