Workouts Week 4-17-17

Monday: 

  • AM cardio: 22 minutes intervals on the stairmill

Tuesday: Squats and Cardio

  • AM cardio
  • PM Squats
  • A1: 10 full minutes warming up, mobility work
  • Barx12
  • 135X10 (30% 1rm, pause reps here and there during your 10 reps)
  • 225×7 with 7-10 second pause on the last rep (50% 1rm)
  • 315×3 (77% 1RM)
  • FIRTS WORKING SETS
  • 405×2 (90% 1RM)
  • 415×2 (92% 1RM)
  • 425×2 (94% 1RM)
  • 430×1 (95% 1RM, should have been 2 reps but got pretty tired towards the end with no spot)
  • 225×10 2-3 second pause each rep (50% 1R)
  • 225×8 2-3 second pause each rep (50% 1R)
  • B1: 50 BW standing calf raises + posing in the sauna

Wednesday: Back and Shoulders with @MattLeeMorgan

  • A1: lat pull downs 15,12, 3×8-10
  • A2: seated shoulder press machine 15, 12, 12, 10, 8
  • B1: seated cable row 15, 12, 10+ 2 drops
  • B2: leaning cable side lateral 3×12
  • C1: t bar rows with D handle 3×10-12 + 3 drops maxing out reps
  • C2: plate raises 3×10
  • D1: rear delts on pec deck 3×12-15

Thursday: Chest (only working sets listed)

  • A1: Seated calf raises 3×15
  • A2: BW calf raises 3×20
  • B1: decline bench 3×8-10
  • C1: Incline DB press 3×10
  • C2: inclinde DB flys 3×10
  • D1: Hoist press 3×10 (3 second negative)
  • D2: Close grip press (hands neural grip same machine) 3×10
  • E1: Low positioned cable flys 3×12-15
  • E2: half bosu push-ups (chest to ball) 3×10
  • F1: High position cable flys 3 x 18-25  (flush out the muscle)
  • G1: leg raises (core) 4×15

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