Evening Workout
Friday, June 14, 2019 at 7:21 PM
Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 15
Set 2: 230 lb × 15
Set 3: 275 lb × 15
Kneeling Cable Crunch
Set 1: 160 lb × 50
Set 2: 180 lb × 50
Set 3: 200 lb × 30
Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 12
Set 2: 175 lb × 12
Set 3: 215 lb × 12
Set 4: 265 lb × 8
Rack Chins
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
45^ Inclined Bench Press
Set 1: 95 lb × 20
Set 2: 135 lb × 20
Set 3: 155 lb × 10
Set 4: 155 lb × 10
Cable Crossover
Set 1: 40 lb × 15
Set 2: 50 lb × 15
Set 3: 60 lb × 15
Notes: Need to drop the weight down, felt it too much in my shoulder.
Rear Lateral (Bent Over DB)
Set 1: 20 lb × 15
Set 2: 25 lb × 15
Set 3: 30 lb × 12
Side Lateral (One Arm Dumbbell)
Set 1: 20 lb × 20
Set 2: 25 lb × 15
Set 3: 20 lb × 20
Press (Standing Barbell)
Set 1: 45 lb × 15
Set 2: 65 lb × 15
Set 3: 85 lb × 15
Reverse Tricep Dip
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps
Incline DB Curl
Set 1: 15 lb × 20
Set 2: 20 lb × 20
Set 3: 25 lb × 12
Shrug (Barbell)
Set 1: 135 lb × 15
Set 2: 185 lb × 15
Set 3: 225 lb × 12