Workout - Monday, December 2, 2024 4:28 PM

Workout

Running (treadmill)
x
Cambered Bar Incline Bench Press
45 lb x 12 reps
95 lb x 12 reps
115 lb x 12 reps
125 lb x 8 reps
125 lb x 8 reps
Machine Triceps Extension
40 lb x 12 reps
50 lb x 12 reps
60 lb x 12 reps
70 lb x 12 reps
Isolateral Plate Loaded Incline Press
90 lb x 12 reps
140 lb x 12 reps
160 lb x 12 reps
180 lb x 6 reps
One-Arm Dumbbell Preacher Curl
30 lb x 12 reps
35 lb x 10 reps
40 lb x 8 reps
45 lb x 4 reps
Cable Bar Overhead Triceps Extension
60 lb x 12 reps
110 lb x 12 reps
120 lb x 12 reps
130 lb x 9 reps
140 lb x 9 reps
Seated Cable Press Machine
30 lb x 12 reps
35 lb x 12 reps
40 lb x 12 reps
45 lb x 8 reps
Triceps Pushdown - Rope Attachment
30 lb x 12 reps
60 lb x 12 reps
70 lb x 12 reps
80 lb x 12 reps
90 lb x 12 reps
100 lb x 10 reps
Cable Crunch
140 lb x 12 reps
150 lb x 12 reps
160 lb x 12 reps
170 lb x 12 reps
Machine Chest Fly (Pec Deck)
140 lb x 12 reps
150 lb x 12 reps
160 lb x 11 reps
170 lb x 9 reps
Exercise Ball Crunch
x 30 reps
25 lb x 25 reps
Cable Hammer Curls - Rope Attachment
30 lb x 12 reps
60 lb x 12 reps
70 lb x 12 reps
80 lb x 12 reps
90 lb x 12 reps
100 lb x 11 reps