3/26/15 Workout - Fullbody

AM Workout (weight/reps)

Leg Press
90/10, 90/10, 90/10, 90/10, 90/10

Cable Rows
90/10, 90/10, 90/10, 90/10, 90/10

Bench Press
95/15, 135/10, 185/10, 195/10, 225/6

Overhead Press 
45/15, 65/5, 55/10, 55/10, 60/10

Deadlifts
135/10, 185/5, 225/5, 315/1, 315/1

Shrugs
135/10, 135/15, 135/20, 135/15, 135/10

Face Pulls
25/20, 30/10, 40/10, 50/10, 60/10


Hammer Stength Incline Chest Press
60/10, 80/10, 100/10, 120/10, 140/10

Cybex Flyes
80/10, 70/8, 60/10, 50/10, 40/15

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3/20/15 Workout - Fullbody

AM Workout (weight/reps)

Goblet Squats
20/10, 20/10, 30/10

Sumo Dumbbell Squats
75/10, 75/6, 75/6

Deadlifts
135/5, 185/3, 225/2, 275/1, 315/3, 365/1

Leg Press 
145/20, 145/20, 145/20, 145/20,
410/5, 410/5, 410/5, 450/5, 500/3

Leg Extensions
30/20, 50/20, 70/20, 70/20

Goblet Squats
30/20

Treadmill
10 minutes

Cybex High Flyes
30/40, 80/6, 70/10, 60/10, 50/15

Hammer Stength Incline Chest Press
80/12, 60/20, 40/15

Seated Cable Rows
50/30, 210/5, 225/3, 240/2, 255/3

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3/19/15 Workout - Arm Day

AM Workout (weight/reps)

Goblet Squats
20/10, 30/10, 40/10, 50/10

Close Grip Bench Press 
95/20, 105/15, 115/10, 145/10,
165/3, 165/8, 95/20

One Arm Pressdowns
30/20, 30/20, 40/15, 50/5

One Arm Overhead Extensions
20/10, 10, 10

Cable Kickbacks
20/10, 10, 10

Cybex Tricep Extensions
100/2, 80/6, 60/5, 50/5, 40/5, 30/6, 20/30

Lying Dumbbell Tricep Extensions
15/12

Cybex Overhead Extensions
10/50, 20/20, 30/20, 40/10, 50/6

Incline Dumbbell Curls
10/15, 10/15, 10/15

Hammer Dumbbell Curls
5/20, 10/10, 15/10, 20/10,
15/10, 10/10, 5/10

Cybex Preacher Curls
60/5,40/8, 30/12, 30/14, 30/10

Cable Rows 
150/8, 135/8, 120/12, 105/20

Treadmill
16 minutes

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3/18/15 Workout - Back Day - 30 minute workout

AM Workout (weight/reps)

Goblet Squats
20/10, 15, 20

Deadlifts
135/10, 10
225/3
275/3
325/3

Sumo Deadlifts
135/10, 10

Shrugs
135/20, 20

Back Extension
70/30

Leg Curls
60/20

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3/17/15 Workout - Chest Day II - Happy St Patrick's Day

PM Workout (weight/reps)

Incline Bench Press
65/15
85/10
105/10
105/10
105/10
105/10
115/10
125/10
135/10
125/15

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3/16/15 Workout - Chest Day

AM Workout (weight/reps)

Bench Press
95/10, 135/8, 185/5, 225/5, 225/5

Hammer Strength Incline Chest Press
80/15, 100/8, 120/6

Cybex High Flyes
80/10, 70/10
superset 
Cybex Flyes
80/10, 70/8

Cybex Chest Press
60/20

Cybex Overhead Press
40/10

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3/13/15 Workout - Friday the 13th Back Day

AM Workout (weight/reps)

Deadlifts
135/8, 135/8, 225/3, 225/3, 315/1, 315/1

Shrugs
135/20, 135/20

Sumo Deadlifts
135/10, 185/5

Cable Rows
90/20

Seated Rope Rows
50/20, 60/10

Pulldown-to-Rows
60/10

Cybex Pulldowns
150/10

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