Thursday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 60 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 reps
  • Muscle Clean & Press
    • 90 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 60 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raise
    • 15 lbs, 3 sets x 15 reps
    • 20 lbs x 12 reps
    • 25 lbs x 10 reps
  • Preacher Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 setsĀ  10 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Reverse Barbell Curl
    • 50 lbs, 3 sets x 7 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Wednesday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 225 lbs, 5 sets x 3 reps
  • Incline Press
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 195 lbs x 4 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 12.5 lbs, 5 sets x 3 reps
  • Wide-grip Bench Press
    • 140 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 195 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 160 lbs, 5 sets x 5 reps

Comments:

* This is a new record for me in the paused bench press. I have gone as heavy as 5 sets x 3 reps with 250 lbs doing touch-n-go reps. The paused bench press is a competition style bench press in which I have to place the bar on my chest at perfect rest before pressing the weight back up.

Tuesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 60 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 85 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 55 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 setsĀ  10 reps
  • Incline Dumbbell Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Pullover & Press
    • 85 lbs, 3 sets x 12 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Wrist Curl
    • 18 lbs, 3 sets x 20 reps