Workout - Monday, December 9, 2024 5:05 PM

Workout

Running (treadmill)
653 lb x
Cable Bar Overhead Triceps Extension
80 lb x 12 reps
130 lb x 12 reps
140 lb x 12 reps
150 lb x 5 reps
100 lb x 12 reps
Machine Lateral Raise
20 lb x 12 reps
25 lb x 12 reps
30 lb x 12 reps
35 lb x 12 reps
Dips - Triceps Version
80 lb x 12 reps
70 lb x 12 reps
60 lb x 12 reps
50 lb x 12 reps
Isolateral Plate Loaded Shoulder Press
70 lb x 12 reps
110 lb x 12 reps
130 lb x 12 reps
150 lb x 6 reps
100 lb x 5 reps
Rotary Torso Machine
100 lb x 20 reps
110 lb x 20 reps
120 lb x 20 reps
130 lb x 20 reps
Dumbbell Shrug
40 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
60 lb x 12 reps
70 lb x 8 reps
Rear Delt Fly
10 lb x 12 reps
15 lb x 12 reps
17 lb x 12 reps
17 lb x 12 reps
Palms-Up Barbell Wrist Curl Over A Bench
30 lb x 12 reps
40 lb x 12 reps
50 lb x 5 reps
30 lb x 12 reps
30 lb x 12 reps
Palms-Down Barbell Wrist Curl Over A Bench
30 lb x 12 reps
40 lb x 12 reps
50 lb x 8 reps
40 lb x 10 reps
Dumbbell One-Arm Triceps Extension
15 lb x 12 reps
20 lb x 12 reps
25 lb x 12 reps
30 lb x 12 reps
Forearm Twist
30 lb x 25 reps
35 lb x 20 reps
40 lb x 15 reps
45 lb x 15 reps
Exercise Ball Crunch
x 30 reps
x 30 reps