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

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