autumndylan wrote:
150lbs 5reps is already heavy for me, so i hope im gonna beat that PR soon. Hopefully haha.jk. peace.
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Arms
Chin ups + Dips
5x5 superset
Body weight
Barbell curls + Hammer curls
3x10 superset
40lbs
30lbs per arm
Tricep overhead extenstion (rope) + tricep pushdown
3x10 superset
70lbs
Bicep curls
3x10
25lbs per arm
Tricep overhead extension (dumbells)
3x10
40lbs
Chest
Bench Press
5x5
110/120/130/140/160lbs
(spot on last 2sets)
Inclined Dumbell press
3x8/10/12
50/40/35lbs
Pushups
3x15
Body weight
*quick chest pump right here (better than no workout at all right? no excuses.go lift)
boom! getting there bro! almost theereee!!
Shoulders
Overhead Press
5x5
45/50/55/60/70
Arnold press + Rear delt raise
3x10 superset
30lbs
15lbs
Front raise (alternate)
3x10
25lbs
Side lateral raise
3x10
20lbs
Legs / Back
Squats
5x5
110/120/130/140/150lbs
Leg Press
3x10
200lbs
Barbell Calf raise
3x15
80lbs
Pullups
5x8/8/5/5/5
Bodyweight
One arm Dumbell row
3x10
40/50/50lbs per arm
Lat pulldown
5x5
100lbs
Arms
Chin ups + Dips
5x7 super set
Bodyweight
EZ bar Curls (close grip)
3x10
50lbs
Tricep overhead extension (rope)
3x10
60lbs
Hammer curls + tricep overhead (dumbell)
3x10 super set
30lbs
40lbs
aesthetics brah! :sport:
Chest
Bench Press
5x5
110/120/130/135/140lbs
One arm cable crossover
3x10
50lbs
Inclined dumbell press
3x10
50lbs
Pushups
4x15/15/10/10
Body weight
Shoulders
Overhead press
5x5
50/55/60/65/70lbs
Arnold press + Front raise (alternate, dumbell)
3x10 super set
30lbs
20lbs
Side lateral raise + Upright row
3x10 super set
25lbs
40lbs
Seated Overhead press (smith machine)
*bar displacement
(weight x wide grip/med grip/close grip)
50lbs x 7/5/5 reps
40lbs x 7/7/3
30lbs x 7/7/7
30lbs x 7/7/7
Back
Deadlift
5x5
110/120/130/140/150lbs
Bent over row
3x10
80lbs
Lat pulldown (close grip)
3x3/5/7 drop set
100/90/80lbs
Shrugs (smith machine)
3x10
70lbs
Arms
Chin ups + Dips
5x7 super set
Body weight
Barbell Curls
3x10
50lbs
Dumbell Tricep Extension
3x10
50lbs
Hammer Curls + 1 arm tricep pulldown
3x10 super set
30lbs
Inclined dumbell curls
3x5/5/5 drop set
25/20/15lbs per arm
Tricep Kickback (cable)
3x15
20lbs
Legs (gettin late for work edition)
Squats
5x5
110/120/130/140/150lbs
Leg extensions
3x12
50lbs
1 leg Calf raise
3x15
35lbs per leg
*one thing thats good about squats is when you do heavy squats, its already a good leg day. 150lbs 5reps is already heavy for me, so i hope im gonna beat that PR soon. Hopefully haha.jk. peace.
Chest
Bench Press
5x5
110/120/130/135/140lbs
Inclined Dumbell Press
3x10
50lbs per arm
Inclined Dumbell Flye
3x10
25lbs
Back
Deadlift
5x5
120/130/140/150/160lbs
Pullups
3x8
Body weight
Lat pulldown (wide)
3x 3/5/7 drop set
100/90/80lbs
+ 1x25
50lbs
1 arm Dumbell row
3x10
50lbs per arm
Legs / Shoulders
Squats
5x5
120/130/140/150/160lbs
+ Squat + Leg Extension super set
1x15
100lbs
50lbs
Leg Press
3x10
200lbs
1 Leg Calf raise
3x15
35lbs per leg
Overhead Press
5x5
55/60/65/70/75lbs
Arnold Press
3x10
35lbs per arm
Side Lateral raise + Front raise (alternate)
3x10 super set
20lbs per arm
Arms (light load due wrist pain)
Chin ups + Dips
5x5 super set
Body weight
Hammer curls
4x12
20lbs per arm
1 arm tricep pulldown
4x12
30lbs per arm
Legs / Traps
Front Squat
4x10
70lbs
Leg extension + Squat
3x10 super set
50lbs
100lbs
1 leg calf raise
3x15
40lbs per leg
Shrugs (smith machine)
3x10
70lbs
Shrugs (dumbells)
3x15
40lbs per arm
Chest
Bench Press
5x5
110/120/130/140/140lbs
Incline Dumbell Press
3x10
40lbs per arm
Push ups + Inclined flyes
3x15 + 3x10 super set
Body weight
25lbs per arm
Back
Deadlift
5x5
120/130/140/150/160lbs
Lat pulldown (wide grip)
4x8
100lbs
Lat pulldown (close grip)
3x5/7/9 drop sets
80/70/60lbs
1 arm dumbell row
3x10
50lbs
Bent over row (overhand grip)
3x10
50lbs
Shoulders / Arms
Overhead Press
5x5
50/60/70/75/80lbs
Side lateral raise + Arnold press
4x8 super set
25lbs per arm
Chin ups + Dips
5x5 super set
Body weight
Bicep curl (EZ bar) + Hammer curl
3x10 super set
40lbs
20lbs per arm
Tricep pushdown
3x15
70/80/80lbs
Chest / Shoulders
Flat Dumbell press
4x8
50lbs per arm
Pushups + Flat bench Flye
3x20 + 3x10 super set
Body weight
25lbs per arm
Arnold press
3x10
30lbs per arm
Upright row (EZ bar)
3x10
50lbs
Side lateral raise + alternate Front raise
3x10 super set
20lbs per arm
Legs / Back
Squats
5x5
110/120/130/140/150lbs
Legs Press + Leg extensions
3x10 super set
200lbs
60lbs
Lat pulldown
3x10
80lbs
1 arm dumbell row
3x10
50lbs per arm
Face Pull (cable)
3x10
30lbs
Deadlift
5x5
110/120/130/140/150lbs
Arms
Bicep curl (EZ bar) + Dips
3x10 + 3x8 super set
60lbs
Body weight
Inclined Skullcrusher + Chin ups
3x10 + 3x8 super set
40lbs
Body weight
Dumbell curl (alternate)
3x10
25lbs per arm
Tricep kickback (cable)
3x10
20lbs
Reverse grip Bicep curl (EZ bar) + Tricep pushdown
3x10 super set
20lbs
50lbs
Reverse Lat pulldown
3x10/12/15
80/70/60lbs
Chest
Bench Press
5x5
110/120/130/140/150lbs
Inclined Dumbell press
4x8
50lbs per arm
Push ups + Inclined flye
3x10 super set
Body weight
25lbs per arm
Back
Chin ups (wide grip)
3x8
Body weight
Lat pull down + T-bar row (close grip)
3x10 super set
70lbs
Trap bar Dealift + Trap bar Shrugs
4x8 super set
100lbs
Arms / Legs
Chin ups + Dips
5x5 super set
Body weight
Barbell curls + 1 arm Hammer curls (preacher)
3x10 3x8 super set
50lbs
25lbs per arm
Tricep extension + Cable kickback
3x10 3x8 supet set
50lbs
25lbs per arm
Squats
3x10
100lbs
Leg Press
3x10
150lbs
Leg extension
3x10
50lbs