Wednesday – Upper Body

Chest & Back

  • Weighted Dips (BW=153 lbs + 95 lbs), 2 sets x 12 reps
  • Weighted Chin-ups (BW=153 lbs + 32.5 lbs), 3 sets x 7 reps
  • Incline Press* (160 lbs), 3 sets x 7 reps
  • Barbell Row** (160 lbs), 2 sets x 12 reps
  • Push-ups, 3 sets x 35 reps
  • Barbell Shrug (205 lbs), 2 sets x 12 reps

Shoulders

  • Standing Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raise (30 lbs), 2 sets x 12 reps
  • Front Lateral Raise (20 lbs), 2 sets x 12 reps

Arms

  • Barbell Curl (85 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension (30 lbs), 3 sets x 7 reps

Comments:

* I couldn’t do the seventh rep on the third set. I will drop the weight down to 135 lbs and start out with sets of 12 reps and ensure a spotter is available.

** The weight is getting to be too heavy for sets of twelve. I am cheating too much. Progress with same weight but drop to 3 sets of 7 reps.

Tuesday’s Workout

Legs:

  • Deadlift (200 lbs), 3 sets x 7 reps
  • Squats (200 lbs), 3 sets x 5 reps

Calves:

  • Standing Barbell Calf Raises, (200 lbs), 3 sets x 25 reps
  • Standing One Legged Calf Raises, 2 x 65 reps

Abs:

  • Hanging Leg Raises, 2 sets x 15 reps
  • Lying Leg Raises, 3 sets x 80 reps

Monday’s Workout – Upper Body

Chest and Back:

  • Weighted Dips (BW=153 lbs + 90 lbs), 2 sets x 12 reps
  • Chin-ups (BW=153 lbs + 30 lbs), 3 sets x 7 reps
  • Incline Press (155 lbs), 3 sets x 7 reps
  • Barbell Row (155 lbs), 2 sets x 12 reps
  • Bench Press (150 lbs), 2 sets x 12 reps
  • Upright Row (75 lbs), 2 sets x 12 reps

Shoulders:

  • Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raises (25 lbs), 2 sets x 12 reps
  • Front Lateral Raises (20 lbs), 2 sets x 12 reps

Arms:

  • Barbell Curl (80 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension* (30 lbs), 2 sets x 12 reps
  • Alternate Dumbbell Curl (30 lbs), 3 sets x 7 reps
  • Push-ups, 3 sets x 30 reps

Comments:

* Partial Reps as weight was too heavy.