Progress Week 3

It’s late because I forgot to make this post earlier, so I’m going to save my witty remarks about the week and explanation for why Thursday’s workout was so short for tomorrow, enjoy my workout for the past week.

Monday:  Chest/Back

  • Dumbbell Flye
    • 12 reps @ 25 lb
    • 12 reps @ 25 lb
    • 12 reps @ 25 lb
  • Close Grip Barbell Bench Press
    • 12 reps @ 50 lb
    • 12 reps @ 50 lb
    • 10 reps @ 50 lb
  • Incline Dumbbell Bench Press
    • 12 reps @ 25 lb
    • 12 reps @ 25 lb
    • 12 reps @ 25 lb
  • Cable Crossovers
    • 10 reps @ 15 lb
    • 12 reps @ 10 lb
    • 12 reps @ 10 lb
  • Rack Pull
    • 12 reps @ 110 lb
    • 12 reps @ 160 lb
    • 12 reps @ 160 lb
  • Lat Pulldown
    • 12 reps @ 120 lb
    • 10 reps @ 105 lb
    • 10 reps @ 100 lb
  • Dumbbell Row
    • 12 reps @ 20 lb
    • 12 reps @ 25 lb
    • 12 reps @ 25 lb
  • Dumbbell Shoulder Press
    • 12 reps @ 20 lb
    • 12 reps @ 20 lb
    • 10 reps @ 25 lb

Tuesday:  Legs/Calves

  • Leg Extension
    • 12 reps @ 85 lb
    • 12 reps @ 100 lb
    • 12 reps @ 100 lb
  • Squat
    • 12 reps @ 70 lb
    • 12 reps @ 80 lb
    • 12 reps @ 80 lb
  • Hack Squat
    • 12 reps @ 70 lb
    • 12 reps @ 70 lb
    • 12 reps @ 90 lb
  • Leg Press
    • 12 reps @ 180 lb
    • 12 reps @ 180 lb
    • 12 reps @ 180 lb
  • Romanian Deadlift
    • 10 reps @ 90 lb
    • 12 reps @ 90 lb
    • 12 reps @ 90 lb
  • Leg Curl
    • 12 reps @ 65 lb
    • 12 reps @ 65 lb
    • 12 reps @ 65 lb
  • Standing Calf Raise
    • 12 reps @ 90 lb
    • 12 reps @ 110 lb
    • 12 reps @ 110 lb

Thursday:  Shoulder/Traps

  • Dumbbell Lateral Raise
    • 12 reps @ 10 lb
    • 10 reps @ 15 lb
    • 12 reps @ 10 lb
  • Arnold Press
    • 12 reps @ 25 lb
    • 12 reps @ 25 lb
    • 12 reps @ 25 lb
  • Overhead Barbell Press
    • 12 reps @ 50 lb
    • 12 reps @ 50 lb
    • 12 reps @ 50 lb
  • Dumbbell Shrug
    • 12 reps @ 40 lb
    • 12 reps @ 40 lb
    • 12 reps @ 40 lb

Friday:  Triceps/Biceps

  • Lying Barbell Extension
    • 12 reps @ 40 lb
    • 12 reps @ 40 lb
    • 12 reps @ 40 lb
  • Weighted Dip
    • 12 reps @ BW -40 lb
    • 12 reps @ BW -40 lb
    • 10 reps @ BW -40 lb
  • Reverse Grip Pressdown
    • 12 reps @ 40 lb
    • 12 reps @ 40 lb
    • 12 reps @ 40 lb
  • Barbell Biceps Curl
    • 12 reps @ 30 lb
    • 12 reps @ 40 lb
    • 12 reps @ 40 lb
  • Barbell Preacher Curl
    • 12 reps @ 20 lb
    • 12 reps @ 25 lb
    • 12 reps @ 25 lb
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s