Bench Press
8(135) 5(185) 3(225)
Sling Shot Bench Press
1(275-305-320-335)
Tempo Bench Press (:04 ecc)
8(135-175-190-205)
Tempo Dumbbell Fly (:04 ecc)
8(40-50-60)
Weighted Dip (:04 ecc)
8(25-45-70)
Tempo Dumbbell Shoulder Press (:04 ecc)
8(40-50-60)
Tempo Alternating Front & Side Raise (:04 ecc)
8(10-12.5-15) (8 each way)
Tempo Dumbbell Overhead Triceps Extension (:04 ecc)
8(60-70-80)
Tempo Skull Crusher (:04 ecc)
8(65-85-105)
Gold's Gym
Venice, CA
Flex Leverage Incline (plate loaded)
12(50) 10(75) 8(100) 6(100)
(rest :30 between sets)
Hammer Strength Wide Chest
12(180) 10(180) 8(180)
(rest :30 between sets)
Hammer Strength Shoulder Press
12(100) 10(100) 8(100)
(rest :30 between sets)
StarTrac Chest Press (plate loaded)
15(140) 12(140) 10(140) 8(140)
(rest :30 between sets)
Precore Overhead Triceps Extension
12(50-50-50-50)
(rest :30 between sets)
Rope Cable Triceps Pushdown
10(50-50-50-50)
(rest :30 between sets)
______________________________
Waxman's Gym
8 rounds:
40yd Sled Push Shuttle 180lbs
80yd Shuttle Run
(alternate rounds with a partner)
Gold's Gym
Venice, CA
Nautilus XPload Row
12(140) 10(180) 10(230) 8(270)
Hammer Strength Wide Pulldown
12(180) 10(230) 8(270) 6(320)
Single-Arm Hammer Strength Low Row
12(180) 10(230) 8(270)
Cable Front Pulldown (wide)
12(80) 10(100) 8(120) (odd weight stack)
Standing Shrug
20(180-180-180)
EZ Bar Curl
12(60-60-60-60)
Single-Arm Flex Bisolator
10(80-90-90-90)
Deload Week
Bench Press
8(135-185-205-225)
Sling Shot Bench Press
1(275-315-315-315-315-315)
12-10-8
No rest between exercises.
Hammer Strength Wide Chest (140 + Red Mini Bands)
Polaris Pec Deck (80)
(rest 1:00 between rounds)
Wide Front Pulldown (neutral)
15(120) 12(140) 10(160) 8(180)
3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
20 Single-Arm Band Triceps Pushdown (red)
(rest :30 between rounds)
Saturday (2/15/20)
Undisputed Fitness
Tucson, AZ
Plate Load Flex Levearge Chest Press
10(140-180-180-180)
(rest 1:00 between sets)
Hammer Strength Incline Press
10(180) 8(180)
(rest :30 between sets)
Hammer Strength Wide Chest
10(180) 8(180)
(rest :30 between sets)
Hammer Strength Shoulder Press
10(180) 8(180)
(rest :30 between sets)
Hammer Strength Strength Row (old style)
10(180) 8(180) 6(180) 4(180)
(rest :10 between sets)
Gibson Preacher Curl
10(50) 8(50) 6(50) 4(50)
(rest :10 between sets)
20-15-10
No rest between exercises.
Rope Triceps Pushdown (100)
LifeFitness Lateral Raise (50)
(no rest between rounds)
Single-Arm Flex Bisolator
10(75) 8(75) 6(75)
(rest while other arm works)
Standing Shoulder Press
8(95-115) 1(135) 8(155-155)
Weighted Dip
8(25-45-90-90)
Weighted Chin-up
5(10-20) 1(30-45) 5(60-60)
Single-Arm Hammer Strength Row
8(180-270-450-450)
Nautilus Plate Load Pullover
8(100-150-250-250)
Barbell Curl
8(65-85-135-135)
______________
6 rounds:
60yd Shuttle Run
40yd Sled Push Shuttle 180lbs
60yd Shuttle Run
40yd Farmers Walk 70lbs
Bench Press
8(135-205-225) 1(275) 8(275)
Sling Shot Bench Press
1(275-315-365-365-365)
10-12-14-16
No rest between exercises.
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (60-50-40-30)
Dumbbell Shoulder Press (60-50-40-30) (too heavy)
Dumbbell Lateral Raise (25-25-20-15)
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
12 Prone Incline Lateral Raise (20)
8 EZ Bar Pullover (125)
(alternate rounds with a partner)
