HS Overhead Press VIDEO
15 @ 90
12 @ 140
10 @ 180
10 @ 230
8 @ 270
Reverse Preacher Curl
12 @ 60
10 @ 70
8 @ 80
8 @ 90
HS Triceps Dip Machine VIDEO
12 @ 190
2 x 8 @ 240
8 @ 260
DB Lateral Raise
12 @ 20
10 @ 30
8 @ 40
DB Hammer Curls
3 x 12 @ 35
Rope Pressdown VIDEO
12 @ 50
10 @ 55
10 @ 60
10 @ 65
Rear Delt Cable Fly VIDEO
12 @ 10
10 @ 15
8 @ 20
6 @ 25
Ab Crunch VIDEO
100 @ 50
Donkey Calf Raise VIDEO
15 @ 180
12 @ 270
10 @ 360
2 x 10 @ 450
10 @ 450 > 12 @ 270 > 15 @ 90
V-Stance Calf Raise VIDEO
2 x 15 @ 140
2 x 15 @ 180
2 x 12 @ 270
Incline DB Press VIDEO
15 @ 45
10 @ 80
10 @ 90
8 @ 100
7 @ 100 > 10 @ 60
Incline DB Fly
10 @ 45
3 x 10 @ 50
HS Flat Press VIDEO
10 @ 180
10 @ 200
7 @ 230 > 15 @ 90
Pec-Dec VIDEO
12 @ 100
12 @ 110
10 @ 120
10 @ 130
1-Arm Pressdown VIDEO
15 @ 20
12 @ 25
10 @ 30
10 @ 35
Cable Crunch VIDEO
5 x 20 @ 80
Seated Calf VIDEO
20 @ 90
20 @ 110
15 @ 140
15 @ 160
10 @ 180
HS Dip Machine VIDEO
15 @ 140
12 @ 200
10 @ 220
10 @ 240
Overhead Triceps Rope Extension VIDEO
10 @ 60
10 @ 65
8 @ 70
6 @ 75
1-Arm Overhead DB Extension
5 x 12 @ 40
1-Arm DB Hammer Curl
4 x 10 @ 40
Preacher Curl VIDEO
4 x 12 @ 50
1-Arm Cable Biceps Curl VIDEO
2 x 10 @ 25
10 @ 30
8 @ 35
1-Arm Cable Lateral Raise
2 x 12 @ 10
10 @ 15
8 @ 20
1-Arm Upright Row
5 x 10 @ 45
Seated Calf VIDEO
20 @ 90
20 @ 110
15 @ 140
15 @ 160
10 @ 180
Incline Barbell Press
10 @ 135
10 @ 185
8 @ 215
4 @ 275
3 @ 275
Incline Press/Fly VIDEO
2 x 10 @ 40
2 x 10 @ 45
CG Incline DB Press VIDEO
12 @ 55
10 @ 65
10 @ 70
10 @ 75
Superset:
1. Skullcrusher VIDEO
12 @ 60
3 x 10 @ 60
2. 1-Arm Skullcrusher
10 @ 30
3 x 8 @ 30
Low Cable Crossover VIDEO
4 x 10 @ 20
Superset:
1. Lateral DB Raise
8 @ 15
8 @ 20
8 @ 25
8 @ 30
2. Front DB Raise
8 @ 15
8 @ 20
8 @ 25
8 @ 30
HS Seated Shoulder Press VIDEO
12 @ 90
10 @ 180
8 @ 230
6 @ 250
Preacher Bar Lateral Raise
2 x 10 @ 20
2 x 8 @ 30
Superset: VIDEO
1. Skullcrusher
4 x 10 @ 70
2. Close-grip Bench
4 x 10 @ 70
Standing DB Hammer
8 @ 40
10 @ 35
10 @ 30
15 @ 25
FM Seated Cable Curl VIDEO
12 @ 45
10 @ 50
8 @ 60
8 @ 65
Machine Incline Press VIDEO
25 @ 90
12 @ 140
10 @ 180
10 @ 230
10 @ 270
HS Flat Press VIDEO
15 @ 90
12 @ 140
10 @ 180
8 @ 200
Mid Cable Crossover VIDEO
15 @ 45
12 @ 50
10 @ 60
10 @ 70
Triceps Pressdown VIDEO
15 @ 95
15 @ 100
15 @ 105
15 @ 110
Overhead Triceps Extension VIDEO
12 @ 40
12 @ 50
10 @ 60
10 @ 70
Smith Incline Press VIDEO
2 x 12 @ 90
10 @ 180
8 @ 230
6 @ 270
Incline DB Press VIDEO
10 @ 80
10 @ 90
10 @ 100
8 @ 100
Inc DB Fly
10 @ 35
10 @ 40
10 @ 45
10 @ 50
High Cable Crossover VIDEO
15 @ 40
12 @ 45
2 x 10 @ 50
Triceps Pressdown VIDEO
15 @ 80
15 @ 90
12 @ 100
12 @ 110
Overhead Rope Extension VIDEO
15 @ 35
15 @ 50
12 @ 65
12 @ 70
Smith CG Incline Press
2 x 12 @ 90 – No video, but focus on the Triceps
10 @ 110
8 @ 130
7 @ 150
Triceps Dip Machine VIDEO
12 @ 140
10 @ 190
10 @ 210
10 @ 230
Overhead Rope Extension VIDEO
3 x 10 @ 50
Standing Biceps Barbell Curl
2 x 10 @ 70
10 @ 80
8 @ 90
Seated DB Biceps Curl
3 x 9 @ 35
Machine Preacher Curl
12 @ 70
12 @ 80
10 @ 90
HS Shoulder Press VIDEO
15 @ 90
12 @ 140
10 @ 180
8 @ 230
Cable Side Lateral Raise VIDEO
5 x 10 @ 25
1-Leg Calf Press VIDEO
2 x 25 @ 360
2 x 25 @ 380
4 x 25 @ 400
Smith Incline Press VIDEO
2 x 12 @ 90
10 @ 180
8 @ 230
6 @ 270 > 15 @ 90
Incline DB Press VIDEO
4 x 10 @ 100
Incline DB Fly
10 @ 40
10 @ 45
10 @ 50
10 @ 55
High Cable Crossover VIDEO
15 @ 35
12 @ 45
10 @ 50
10 @ 55
Pec-Dec VIDEO
3 x 15 @ 150
Triceps Pressdown VIDEO
12 @ 100
10 @ 105
10 @ 110
10 @ 115
Skullcrusher VIDEO
3 x 10 @ 90
Didn’t really feel this workout. Been having some health issues, but they are getting fixed now.