Sai New Updated Routine
Detailed workout routine including exercises, sets, and reps for bench press, shoulder press, HIIT, and more.
Sai New Updated Routine
Bench Press
Set 1 : 95lbs x 10
Set 2 : 115lbs x 8
Set 3 : 120lbs x 6
Set 4 : 120lbs x 6
Shoulder Press
Set 1 : 40lbs x 10
Set 2 : 55lbs x 10
Cable Lateral Raises
Set 1 : 2 plates x 12
Set 2 : 2 plates x 12
Tricep Pushdowm
Set 1 : 8 plates x 15
Set 2 : 8 plates x 15
Set 3 : 8 plates x 15
—————————————————————————
HIIT
—————————————————————————
Leg Press
Set 1 : 140lbs x 12
Set 2 : 160lbs x 10
Set 3 : 200lbs x 10
Set 4 : 230lbs x 8
Set 5 : 280lbs x 6
Bugalarian Spilt Squat
Set 1 : 20lbs x 12
Set 2 : 25lbs x 12
Set 3 : 30lbs x 12
Standing Calf Raises
Set 1 : 50lbs x 20
Leg Curl
Set 1 : 8 plates x 20
Set 2 : 8 plates x 20
—————————————————————————
Hang Clean
Set 1 : 65lbs x 12
Set 2 : 65lbs x 12
Set 3 : 65lbs x 12
Set 4 : 75lbs x 12
Push Jerk
Set 1 : 65lbs x 12
Set 2 : 65lbs x 12
Set 3 : 65lbs x 12
Set 4 : 75lbs x 12
Pull Up
Set 1 : BW x 10
Set 2 : BW x 10
Set 3 : BW x 10
Set 4 : BW x 10
Deadlift
Set 1 : 135lbs x 10
Set 2 : 155lbs x 10
Set 3 : 185lbs x 10
Set 4 : 205lbs x 1
—————————————————————————
Front Squat (moderate weight )
Set 1 : 75lbs x 12
Set 2 : 95lbs x 12
Set 3: 115lbs x 12
Set 4 : 135lbs x 12
Step Up w/ knee raise
Set 1 : 25lbs x 12
Set 2 : 30lbs x 10
Leg Extension
Set 1 : 8 plates x 12
Set 2 : 8 plates x 12
Set 3 : 8 plates x 12
Wall Sit
—————————————————————————
Incline Bench Press
Warm Up : 65lbs x 10
Set 1 : 95lbs x 10
Set 2 : 105lbs x 10
Set 3 : 115lbs x 10
Set 4 : 115lbs x 10
Push Up
Set 1 : BW x 15
Set 2 : 15lbs x 15
Pec Fly
Set 1 : 90lbs x 12
Set 2 : 90lbs x 12
Bicep EZ Curl
Set 1 : 40lbs x 15
Set 2 : 40lbs x 15
Set 3 : 40lbs x 15
Dips
Set 1 : Bw x 10
Set 2 : BW x 10
Set 3 : BW x 10
—————————————————————————
Chin Ups
Set 1 : BW x 10 (yellow resistance )
Set 2 : BW x 10 (grey resistance )
Neutral Grip
Set 1 : BW x 10 (yellow resistance)
Set 2 : BW x 10 (yellow resistance )
Seated Row
Set 1 : 90lbs x 15
Set 2 : 110lbs x 12
Set 3 : 130lbs x 10 (neutral )
Reverse Curls
Set 1 : 40lbs x 15
Set 2 : 40lbs x 15
21 Bicep Curls
Set 1 : 40lbs x 21
Set 2 : 40 lbs x 21
Bicep Isometric Curl hold
Set 1 : 60lbs x 30 secs
Leg Press
Warm Up : 140lbs x 10
Set 1 : 180lbs x 8
Set 2 : 250lbs x 8
Set 3 : 300lbs x 8
Set 4 : 310lbs x 8
Goblet Squat
Set 1 : 30lbs x 12
Set 2 : 35lbs x 12
Set 3 : 55lb x 12
Leg Extension
Set 1 : 9plates x 10
Set 2 : 9plates x 10
Set 3 : 9plates x 10
Wall Sit
Set 1: 45lbs x 1 minute
Ab Toe Touches
3 x 30
In & Out
2 x 25
Oblique Crunch
2 x 30
—————————————————————————
Chest Press
Warm Up : 70lbs x 10
Set 1 : 70lbs x 15
Set 2: 70lbs x 15
Set 3: 70lbs x 15
Set 4 : 70lbs x 15
Cable Fly
Set 1 : 4 plates x 12
Set 2 : 3 plates x 12
Cable Front Delt Raise
Set 1 : 15lbs x 12
Set 2 : 40lbs x 15 (easy )
Set 3 : 55lbs x 15 (moderate)
Cable Lateral Side Riases
Set 1: 2 plates x 12
Set 2: 2 plates x 12
Set 3: 2 plates x 15
Single Arm Tricep Extensions
Set 1 : 4 x 15
Set 2 : 4 x 15
Set 3 : 4 x 15
Push Ups
Set 1 :
- EZ bar 20lbs too light
- 15 dumbells ehhh
—————————————————————————
Seated Row
Warm Up : 110lbs x 2
Set 1 : 90lbs x 12
Set 2 : 90lbs x 12
Set 3 : 90lbs x 12
Pull Ups/chin ups
Set 1 : BW x 12
Set 2 : BW x 12
Set 3 : BW x 12
Set 4 : BW x 12
Cable Curl
Set 1 : 6 plates x 15
Set 2 : 6 plates x 15
Set 3 : 6 plates x 15
Crossbody Curls
Set 1 : 20lbs x 15
Set 2 : 15lbs x 12
—————————————————————————
Squat
Warm Up : 135lbs x 5
Set 1 : 185lbs x 8
Set 2 : 225lbs x 7
Set 3 : 225lbs x 6 * (need better form )
Set 4 : 225lbs x 4
Lunges (* barbell Lunges next time )
Set 1 : 30lbs x 12
Set 2 : 35lbs x 12
Set 3 : 35lbs x 12
Deadlift
Set 1 : 135lbs x 10
Set 2 : 155lbs x 10
Leg Extension (chair adjustment 6 , 9
Set 1 : 8 plates x 12
Set 2 : 8 plates x 12
Set 3 : 8 plates x 12
—————————————————————————
Incline Dumbell Bench Press
Warm Up: 30lbs x 12
Set 1 : 35lbs x 12
Set 2 : 35lbs x 12
Set 3 : 35lbs x 12
Set 4 : 35lbs x 12 (dropset) * ended with 25lb HARDDDD
Dumbell Shoulder Press
Set 1 : 20lbs x 12
Set 2 : 20lbs x 12
Set 3 : 20lbs x 12
Skull Crushers w press
Set 1 : 40lbs x 15
Set 2 : 40lbs x 15
Set 3 : 40lbs x 15
In & you
—————————————————————————
Cable Pullover
Set 1 : 4plates x 12
Set 2 : 4 plates x 12
Set 3 : 4 plates x 12
Neutral Grip (grey)
Set 1 : BW x 15
Set 2 : BW x 15
Set 3 : BW x 15
Set 4 : BW x 15
Neutral Grip Holds
Set 1 : 7 secs
Set 2 : 15 secs
Set 3 : 10 secs
Incline Bicep Curls
Set 1 : 20lbs x 12
Set 2: 20lbs x 12
Set 3: 20lbs x 12
Hammer Curl
Set 1 : 25lbs x 8
Set 2 : 25lbs x 8
Set 3 : 25lbs x 8
—————————————————————————
Neutral Grip (grey)
Set 1 : BW x 15
Set 2 : BW x 18
Set 3 : BW x 21
Set 4 :
Squat
Set 1 : 150lbs x 15
Set 2 : 150lbs x 18
Set 3 : 150lbs x 21
Set 4 : 150lbs x 24
Dips
Set 1 : BW x 12
Set 2 : BW x 18
Set 3 : BW x 21
Set 4
Pushup
Set 1 : BW x 15
Set 2 : BW x 18
Set 3 : BW x 21
Set 4 : BW x 21
—————————————-
Bench Press (strength)
Warm Up : 95lbs x 15
Set 1 : 135lbs x 8
Set 2 : 145lbs x 6
Set 3 : 150lbs x 6
Set 4 : 150lbs x 5
Shoulder Press
Set 1 : 55lbs x 10
Set 2 : 70lbs x 8 (moderate)
Set 3 : 85lbs x 8 (HARD)
Dips Tricep
Set 1: BW x 15
Set 2: BW x 15
Set 3 : BW x 15
—————————————————————————
Leg Press (endurance)
Warm Up : 180lbs x 19
Set 1 : 250lbs x 15
Set 2 : 250lbs x 15
Set 3 : 250lbs x 15
Set 4 : 250lbs x 15
Bulgarian Split Squats
Set 1 : 25lbs x 15
Set 2 : 25lbs x 15
Set 3 : 25lbs x 15
Knee Drive (needs 20lbs)
Set 1 : 15lbs x 12
Set 2: 15lbs x 12
Leg Curl (endurance )
Set 1 : 7 plates x 20
Set 2 : 7 plates x 20
Set 3 : 7plates x 20
—————————————————————————
Neutral Grip
Set 1 : BW x 10 (yellow)
Set 2 : BW x 10 (NO RESISTANCE )
Set 3 : BW x 10 (NO RESISTANCE)
Set 4 : BW x 10 (NO RESISTANCE )
Reverse Lat Pulldown
Set 1 : 70lbs x 10
Set 2 : 70lbs x 10
Set 3 : 70lbs x 10
EZ Bicep
Set 1 : 50lbs x 10
Set 2 : 50lbs x 10 (moderate)
—————————————————————-
Incline Bench Press
Set 1 : 95lbs x 12
Set 2 : 95lbs x 12
Set 3 : 95lbs x 12
Set 4 : 95lbs x 12
Decline Pushups
Set 1 : BW x 15
Set 2 : BW x 15
Set 3 : BW x 15
Front Delt Raise
Set 1 : 20lbs x 20
Set 2: 20lbs x 20
Set 3: 20lbs x 20
Lateral Raises
Set 1 : 2plates x 15
Set 2: 2 plates x 15
Tricep Pushdown
Set 1 : 7 plates x 20
Set 2 : 7 plates x 20
Set 3 : 7 plates x 20
Bosu ball 1 x 30
—————————————————————————
Superset day
Squat (easy ) * (form check deeper )
Set 1 : 160lbs x 12
Set 2 : 185lbs x 12
Set 3 : 185lbs x 12
Set 4 : 185lbs x 12
Lunges (easy ) * heavier weight
Set 1 : 30lbs x 12
Set 2 : 30lbs x 12
Set 3: 30lbs x 12
Set 4: 30lbs x 12
Wall Sit (easy ) (heavier)
Set 1 : 1 minute
Set 2 : 1 minutes
Leg Curl (chair 6 , 9 )
Set 1 : 9 plates x 15 (moderate)
Set 2 : 9 plates x 15
Set 3 : 9 plates x 15
—————————————————————————Pull Up (no resistance ) (easy)
Set 1 : BW x 12
Set 2 : BW x 12
Set 3 : BW x 12
Seated Row
Set 1 : 110lbs x 10
Set 2 : 110lbs x 10
Set 3 : 110lbs x 20
Incline Bicep Curls
Set 1 : 25lbs x 12
Set 2 : 25lbs x 12
Set 3 : 25lbs x 12
—————————————————————————
Bench Press
Warm Up : 65lbs x 10 * 95lbs x 5
Set 1 : 115lbs x 5
Set 2 : 135lbs x 5
Set 3 : 155lbs x 3
Set 4 : 160lbs x 3* max
Shoulder Press (moderate)
Set 1 : 85lbs x 8
Set 2 : 85lbs x 8
Set 3 : 85lbs x 8
Tricep Pushudown
Set 1 : 9 plates x 10 (moderate)
Set 2 : 10 plates x 10
Set 3 : 11 plates x 10 (moderate /hard)
—————————————————————————Squat (good form )
Set 1 : 135lbs x 8
Set 2 : 185lbs x 8
Set 3 : 205lbs x 8
Set 4 : 205lbs x 8
Deadlift
Set 1 : 135lbs x 10
Set 2 : 185lbs x 10
Set 3 : 185lbs x 10 (
Leg Extensions
Set 1 : 9 plates x 12
Set 2 : 10 plates x 12
Set 3 : 10 plates x 12(hard)
—————————————————————————
Chin Ups
Set 1 : BW x 20
Set 2 : BW x 20
Set 3 : BW x 20
Seated Row
Set 1 : 90lbs x 15
Set 2 : 110lbs x 15
Set 3 : 110lbs x 15
Close Grip Dumbell Press
Set 1 : 25lbs x 15
Set 2 : 30lbs x 15
Set 3 : 30lbs x 15
—————————————————————————
Incline Dumbell Chest Press
Set 1 : 35lbs x 12
Set 2 : 40lbs x 12
Set 3 : 40lbs x 12
Set 4 : 40lbs x 12
Push Up Holds
Set 1 : 1 minute
Set 2 : 1 minute
Dips
Set 1 : BW x 12
Set 2 : BW x 12
Set 3 : BW x 12
Dumbell Bicep Curls
Set 1 : 25lbs x 12
Set 2 : 25lbs x 12
Set 3 : 25lbs x 12
—————————————————————————
Landmine Press
Set 1 : 25lbs x 12
Set 2 : 25lbs x 12
Set 3 : 25lbs x 12
Set 4 : 25lbs x 12
Hack Squat (Landmine
Set 1 : 50lbs x 12
Set 2 : 70lbs x 15
Set 3 : 70lbs x 18
Set 4 : 70lbs x 21
Ab workout (2x)
Set 1 : toe touches
Set 2 : leg raises
Set 3 : Russian twist (50)
—————————————————————————
Circuit
Chin Ups/Pull Ups
Set 1 : BW x 15
Set 2 : BW x 20
Set 3 : BW x 25
Trap Deadlift
Set 1 : 145lbs x 20
Set 2 : 165lbs x 15
Set 3 : 175lbs x 10
Reverse Lunge w Kettle
Set 1 : 30lbs x 15
Set 2 : 35lbs x 15
Set 3 : 40lbs x 15’
—————————————————————————
Leg Press (strength)
Warm Up : 180lbs x 8
Set 1 : 230lbs x 5
Set 2 : 270lbs x 5
Set 3 : 340lbw x 5
Romanian Deadlift
Set 1 : 135lbs x 8
Set 2 : 185lbs x 6
Set 3 : 225lbs x 5
Leg Extensions
Set 1: 8 plates x 12 (easy /moderate )
Set 2: 10 plates x 12 (moderate)
Set 3: x 12 (moderate)
————————————————————————-
Decline Bench Press
Set 1 : 95lbs x 20
Set 2 : 95lbs x 20
Set 3 : 95lbs x 20
Incline Pushups
Set 1 : BW x 20
Set 2 : BW x 20
Set 3 : BW x 10 (TUT)
Skull Crushers dumbell
Set 1 : 15lbs x 15
Set 2 : 15lbs x 15
Set 3 : 15lbs x 15
Shoulder Press machine
Set 1 : 40lbs x 15
Set 2 : 40lbs x 15
————————————————————————-
Chin Ups
Set 1 : 30 reps
Pull Ups
Set 1 : 30 reps
Neutral Pull
Set 1 : 30 reps
EZ Bicep Curls
Set 1 : 50lbs x 12
Set 2 : 60lbs x 12
Set 3 : 60lbs x 12
—————————————————————————
Bulgarian Split Squats
Set 1 : 35lbs x 12
Set 2 : 40lbs x 10
Set 3 : 50lbs x 8 *(moderate
Trap Deadlifts
Set 1 : 175lbs x 12
Set 2 : 205lbs x 10
Set 3 : 205lbs x 8
Trial 1 : 2 secs
Trail 2 : 2 1/2 secs
Leg Curl
Set 1 : 8 plates x 12
Set 2 : 9 plates x 12
We Set 3 : 10 plates x 12 * (good form )
—————————————————————————
NEW YEAR
—————————————————————————
January 8th
Dumbell Bench Press
Warm Up: 35lbs x 10
Set 1 : 40lbs x 12
Set 2 : 45lbs x 10
Set 3 : 45lbs x 10
Set 4 : 45lbs x 10
TUT pushups
Set 1 : BW x 10
Set 2 : BW x 10
Weighted Dips
Set 1 : 10lbs x 8
Set 2 : 10lbs x 8
Set 3 : 15lbs x 8 (*good weight )
Shoulder Press (machine)
Set 1 : 40lbs x 12
Set 2 : 55lbs x 12 (heavy)
Set 3 : 55lbs x 12
Dumbell Lateral Raise
Set 1 : 10lbs x 12
Set 2 : 10lbs x 15
Set 3 : 10lbs x 15
4 sets 25 Toe touches
—————————————————————————
Squat
Warm Up : 95lbs
Set 1 :135lbs x 12
Set 2 : 155lbs x 10
Set 3 : 185lbs x 8
Set 4 : 205lbs x 6 (6 difficulty )
Trapbar Deadlifts
Set 1 : 185lbs x 10
Set 2 : 135lbs x 10
Set 3 : 135lbs x 10
Set 4 : 135lbs x 10
Static Lunge
Set 1 : 35lbs x 15 (6 out of 10 diff)
Set 2 : 35lbs x 15
Set 3 : 35lbs x 15
Hangs
Trail 1 : 15 secs
Trail 2 : 18 secs
Trail 3 : 15 secs
Trial 4 : 10 secs
Hangs
4 sets of 25 mountain climbers
3 sets of 25 leg Raises
2 sets of 25 In & outs
1 spider spider planks
—————————————————————————
January 19th
Incline bench press
Warm Up : 65lbs x 15
Set 1 : 95lbs x 12
Set 2 : 105lbs x 10
Set 3 : 115lbs x 8
Set 4 : 115lbs x 8
Decline Pushups
Set 1 : BW x 20
Set 2 : BW x 20
DB SkullCrushers w press
Set 1 : 15lbs x 15
Set 2 : 15lbs x 15
Set 3 : 15lbs x 15
Cable Curls
Set 1 : 70lbs x 1
Set 2 : 70lbs x 12
Set 3 : 70lbs x 12
Hammer Curls w iso hold
Set 1 : 60lbs x 8
Set 2 : 60lbs x 8
Set 3 : 60lbs x 8
—————————————————————————
Chin Ups
Set 1 : 10lbs x 15
Set 2 : 10lbs x 15
Set 3 : 15lbs x 15
—————————————————————————
Leg Press (setting 3)
Warm Up : 180lb x 10
Set 1 : 250lbs x 12
Set 2 : 250lbs x 12
Set 3 : 250lbs x 12
Set 4 : 250lbs x 12
Calf Raises
Set 1 : 240lbs x 20
Set 2 : 240lbs x 20
Set 3 : 240lbs x 20
Tibia Raises
Set 1 : BW x 20
Set 2 : BW x 20
Set 3 : BW x 20
Leg Extension
Set 1 : 8 plates x 15
Set 2 : 8 plates x 15
Set 3 : 7 plates x 15
Set 4 : 7 plates x 15
Set 5 : 6 plates x 15
————————————————————————-
Bench Press
Warm Up : 95lbs x 10
Set 1 : 115lbs x 10
Set 2 : 115lbs x 10
Set 3 : 115lbs x 10
Set 4 : 115lbs x 10
Pec Fly (fly 3)
Set 1 : 110lbs x 10
Set 2 : 90lbs x 10
Set 3 : 90lbs x 10
Dips
Set 1 : BW x 15
Set 2 : BW x 15
Set 3 : BW x 15
Incline Bicep Curls
Set 1 : 25lbs x 10
Set 2 : 30lbs x 10
Set 3 : 30lbs x 10
Set 4 : 30lbs x 10
—————————————————————————
February 4
Front Squat
Set 1 : 53lbs x 15
Set 2 : 53lbs x 15
Set 3 : 53lbs x 15
Set 4 : 53lbs x 15
Leg Curls
Set 1 : 9 plates x 15
Set 2 : 9 plates x 15
Set 3 : 9 plates x 15
Set 4 : 10 plates x 15
Trapbar Deadlifts
Set 1 : 135lbs x
Set 2 : 135lbs x 15
Set 3 : 135lbs x 15
—————————————————————————
Neutral Grip
Set 1 : BW x 8
Set 2 : BW x 8
Set 3 : BW x 8
Reverse Pulldown
Set 1 : 70lbs x 12
Set 2 : 70lbs x 12
Set 3 : 90lbs x 12 (good weight)
DB Bench Press
Set 1 : 50lbs x 8
Set 2 : 50lbs x 8
Set 3 : 50lbs x 8
Set 4 : 50lbs x 8
Cable Pec Fly
Set 1 : 3 plates x 12
Set 2 : 3 plates x 12
Set 3 : 3 plates x 12
—————————————————————————
Leg Press
Set 1 : 135lbs x 15
Set 2 : 135lbs x 15
Set 3 : 135lbs x 15
Set 4 : 135lbs x 15
Set 5 : 135lbs x 15
Leg Extension
Set 1 : 9 plates x 12
Set 2 : 9 plates x 12
Set 3 : 9 plates x 12
Set 4 : 9 plates x 12
Step Ups (heavy)
Set 1 : 35lbs x 12
Set 2 : 35lbs x 12
—————————————————————————
Chest Press
Warm Up : 40lbs x 10
Set 1 : 70lbs x 12
Set 2 : 85lbs x 10
Set 3 : 100lbs x 8
Set 4 : 135lbs x 6
Set 5 : 175lbs x 5
Press Jerk
Set 1 : 95lbs x 8
Set 2 : 105lbs x 8
Set 3 : 115lbs x 8
DB shoulder lateral Raises
4 sets 15
Pushups (failure)
Set 1 : 25 reps
Set 2 : 25 reps
Dips
Set 1 : 10lbs x 8
Set 2 : 15lbs x 8
Set 3 : 20lbs x 6
Set 4 : 25lbs x 6
————————————————————
Neutral Grip (pull up, chin up , neutral)
Set 1 : BW x 20
Set 2 : BW x 20
Set 3 : BW x 20
Cable Pullovers
Set 1 : 6 plates x 12
Set 2 : 6 plates x 12
Set 3 : 6 plates x 12
Inverted Row (failure)
Set 1 : BW x 12
Set 2 : BW x 12
Set 3 : BW x 12
Hammer Curls
Set 1 : 30lbs x 15
Set 2 : 30lbs x 15
Single Bicep Curls
Set 1 : 4 plates x 12
Set 2 : 4 plates x 12
Set 3 : 4 plates x 12
——————————————————-
Push and Pull
Set 1 : 5 plates x 10
Set 2 : 5 plates x 10
Set 3 : 5 plates x 10
Kettle Squats
Set 1 : 65lbs x 12
Set 2 : 65lbs x 12
Set 3 : 65lbs x 12
Set 4 : 30 x Failure
Rope
2 sets of 45 secs
Ab workout
Hanging Knees
——————————————————————
Decline Bench Press
Set 1 : 100lbs x 15
Set 2 : 100lbs x 15
Set 3 : 100lbs x 15
Set 4 : 100lbs x 15
Dips
Set 1 : 25lbs x 8
Set 2 : 25lbs x 8
Set 3 : 26lbs x 8
Tricep Pulldowns
Set 1 : 8 plates x 10
Set 2 : 8 plates x 10
Set 3 : 8 plates x 10
DB Shoulder Press (alternate)
Set 1 : 25lbs x 10
Set 2 : 25lbs x 10
Set 3 : 25lbs x 10
———————————————————————
Squat (heavy)
Set 1 : 215lbs x 8
Set 2 : 205lbs x 7
Set 3 : 225lbs x 6
Set 4 : 250lbs x 3
Set 5 : 275lbs x 1
Trapbar Deadlift
Set 1 : 185lbs x 8
Set 2 : 205lbs x 6
Set 3 : 230lbs x 4
Leg Extension
5 set 12 : 10 plates
V UPs
3 sets 15
Alternating V ups
3 sets of 15
—————————————————————————
Incline Bench Press
Warm Up
Set 1 : 115lbs x 10
Set 2 : 115lbs x 10
Set 3 : 115lbs x 10
Set 4 : 115lbs x 10
Decline Pushups
4 sets 20
Close Grip Press
Set 1 : 20lbs x 12
Set 2 : 20lbs x 12
Set 3 : 20lbs x 12
Single Bicep Curls
Set 1 : 4 plates x 10
Set 2 : 4 plates x 10
Set 3 : 4 plates x 10
Full abs
—————————————————————————
Squat
4 sets of 15 (205lbs)
Static Lunge
3 sets 15 (60lbs)
—————————————————————————
Bench Press
Warm Up
4 sets of 10 (115lb)
Weighted Push Up w 10 sec between Hold
Set 1 : 25lbs x 8
Set 2 : 25lbs x 8
Set 3 : 25lbs x 8
Weighted Dip
Set 1 : 15lbs x 8
Set 2 : 15lbs x 8
Set 3 : 15lbs x 8
OHP (Z press)
3 sets of 10 (30lbs)
DB lateral Raises
Set 1
Set 2
Set 3
——————————-
Hack Squat
4 sets of 15 (90lbs)
Lunges
3 sets of 8 (50lbs)
Calf Raises
4 sets of 20 (260lbs)
—————————————————————————
Pull Up
4 sets 12
Meadow Row
3 sets 15
Lat Pulldown
3 sets 10
3 sets Plank hold (1 minute)
3 sets in & out (30)
3 Crunches (30)
3 Wood Chop holds *pec fly *130lbs PR
—————————————————————————
March 27th
Leg Press
Set 1 : 270lbs x 10
Set 2 : 340lbs x 8
Set 3 : 390lbs x 6
Set 4 : 410lbs x 4
Bulgarian Squats
3 sets of 12 (35lbs)
Leg Curl (chair 6 , 9 )
Set 1 : 10 plates x 12
Set 2 : 10 plates x 15
Set 3 : 11 plates x 12
Set 4 : 11 plates x 12
—————————————————————————
Pull Up
4 sets of 15
DB Circuit
Set 1 : 50 different grip
Set 2 : 50 decline
Set 3 : 50 incline
Dips
4 sets of 15
—————————————————————————
April
8
Incline Bench Press
Warm Up : 95lbs x 12 (progressive overalls
Set 1 : 105lbs x 10
Set 2 : 115lbs x 8
Set 3 : 115lbs x 8
Decline Pushups
Set 1 : 10lbs x 10
Set 2 : 15lbs x 10
Set 3 : 25lbs x 10
Landmine ShoulderPress
3 sets of 12 (25lbs )
DB shoulder Press
3 sets of 12 (15lbs)
—————————————————————————
April
15
Neutral Grip
4 sets 15 ( weighted)
Lat Pulldown
3 sets of 10
EZ bar Row
2 x 10
Bicep EZ
4 sets of 8 (60lbs)
Rope Bicep Curls
4 sets of 8
—————————————————————————
Apri
l 15th
Pull Ups
4 sets of 10 (5lb)
Tricep Pulldown
4 sets of 10 (8-9 plates)
Shoulder Press machine
4 sets of 8 ( 85-100, 115, 135lbs *8 PR)
Cable Chest Press
4 sets of 10 (6 plates)
—————————————————————————
April
19th
DB Press
3 sets of 10 (50lbs )
Decline Pushups
3 sets of 20
Dips
3 sets of 10 (30lbs ) PR
Rope curls
3 sets of 10 (90lbs )
Reverse Curl
3 sets of 15 (30lbs)* (maybe can go heavier)
Shoulder Press
3 sets of 8 (30lbs )
———
—————————————————————
April
22nd
Pull Up
4 sets of 8 (10lbs)
Chin-up
4 set of 8 (20lbs)
Neutral Grip
2 sets of 10 (BW )
—————————————————————————
Apr
il 26th
Weighted Pushup
4 sets 10 (25-35lbs)
Close Grip EZ bar Press
4 sets of 12 (70lbs)* (90lbs good weight for 8 reps)
Leg Extension
3 sets of 15 (9 plates)
Lunges
3 sets of 15 (45lbs)
Slam Ball On floor
2 x 12
Toe Touches (ball)
2 x 30
———————————————————-
Leg Press
Set 1 : 270lbs x 12
Set 2 : 340lbs x 10
Set 3 : 370lbs x 8
Set 4 : 450lbs x 8
Leg Extension (chair 6, adjust 8)
3 sets of 12 (9 plates)
EZ bar RDL
3 sets of 12 (80lbs)
—————————————————————————
May 13th (Pull Day)
Squat
3 sets of 12 (185lbs
Leg curls (chair 6, Adj 8)
3 sets of 15 (11 plates)
Chin Ups
3 sets of 20
Barbell Curls
3 sets of 12 (70lbs)
—————————————————————————
May 20th (strength)
Bench Press (moderate /heavy)
4 sets of 8 (135lbs)
- 155lbs x 6
Dips (heavy)
4 sets of 8 (45lbs) PR
Landmine Press
3 sets of 10 (35lbs )
—————————————————————————
May 24th (CrossFit day)
1000 meters (keep under 4 mins)* 4.25 & 4.35
Pull Ups (50)(40)
Body Mountain Climbers
2 sets of 30
Box Jumps (20)
Squats (135lbs) (20rep)
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May 27th
Lunges
Set 1 : 40lbs x 15
Set 2 : 40lbs x 15
Set 3 : 40lbs x 15
DB RDL
4 sets of 12 (40lbs) * 45lbs is perfect
Leg Extension (chair 6, adjust 8)
3 sets of 15 (9 plates)
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June 26 Wednesday
Leg Curls (chair 6, adj 8)
3 sets of 12 (10plates) * slow eccentric)
Goblet Squat (heavy)
4 sets of 10
Trapbar Deadlifts (heavy)
3 sets of 8
Hip Abductions
3 sets of 20
Hanging High Knees
3 sets of 25
In & out
3 sets of 25
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Bench press : 185lbs (max)
Shoulder Press : 115lbs x 5 (max)
Hammer Curls : 35lbs
Baby muscles you at 185lbs 😧