Workout Plan for June 21, 2018
Today I'm going to be doing chest, triceps, and biceps
| Exercise | Set 1 | Rep Range | Set 2 | Rep Range | Set 3 | Rep Range |
|---|---|---|---|---|---|---|
| Strict Curl | 40 lbs | 10-25 | 40 lbs | 10-25 | 40 lbs | 10-25 |
| Barbell Bicep Curl | 50 lbs | 10-25 | 50 lbs | 10-25 | 50 lbs | 10-25 |
| Dumbbell Skull Crushers | 20 lbs | 10-25 | 20 lbs | 10-25 | 20 lbs | 10-25 |
| One-Arm Tricep Extension | 10 lbs | 10-25 | 10 lbs | 10-25 | 10 lbs | 10-25 |
| Tricep One-Arm Rope Pulldown | 40 lbs | 10-25 | 40 lbs | 10-25 | 40 lbs | 10-25 |
| Pec Fly | 30 lbs | 10-25 | 30 lbs | 10-25 | 30 lbs | 10-25 |
| Chest Press | 40 lbs | 10-25 | 40 lbs | 10-25 | 40 lbs | 10-25 |
| Kneeling Landmine Press | 45 lbs | 10-15 | 45 lbs | 10-15 | 45 lbs | 10-15 |
| Incline Dumbbell Bench Press | 25 lbs | 10-25 | 25 lbs | 10-25 | 25 lbs | 10-25 |
| Smith-Machine 22.5 Degree Incline Bench Press | 95 lbs | 10-15 | 95 lbs | 10-15 | 95 lbs | 10-15 |
| Smith-Machine 45 Degree Incline Bench Press | 90 lbs | 10-15 | 90 lbs | 10-15 | 90 lbs | 10-15 |
As per my Bench Press program, I'll be doing 9 sets of 1 rep with the goal of getting a new 1-rep PB.
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 45 lbs | 1 rep |
| Set 2 | 65 lbs | 1 rep |
| Set 3 | 85 lbs | 1 rep |
| Set 4 | 105 lbs | 1 rep |
| Set 5 | 125 lbs | 1 rep |
| Set 6 | 145 lbs | 1 rep |
| Set 7 | 165 lbs | 1 rep |
| Set 8 | 180 lbs | 1 rep |
| Set 9 | 195 lbs | 1 rep |
Finally, I'll be doing drop sets on the hammer curls which will consist of as many reps as possible at 30 lbs, 25 lbs, 20 lbs, 15 lbs, 10 lbs, and 5 lbs in that order without rest. This drop set will be done three times.