ZZtigerZZ81

Updates from the weekend

07/04

Chest & Arms

BB bench: 10/135, 8/155, 4/175, 9/135
BB incline: 10/135, 6/155, 5/165, 10/135
Chin-up: 10, 9, 8
Dips: 9 (+25lbs), 12, 12
DB curl: 6/30, 9/25, 12/20
Tricep ext.: 15/15, 8/20, 13/15
Hammer curl: 8/20, 15/15, 12/20
Chest fly: 15/30, 15/35, 12/40
Close grip bench: 12/95, 12/95, 10/95
ABS - leg raises: 3 sets of 10

07/05

Legs

squat: 15/135, 12/225, 6/275, 12/225, 15/135
Goblet: 10/90, 8/95, 6/100
Press: 15/360, (explosive 10/360, 10/450, 6/450)
DB jump squat: 10/30, 8/35, 5/40
Lunge: 30, 30/20, 20/25
(sled) Calf raise: 12/360, 12/450, 15/450
Leg curl: (single 12/55), 15/100, 6/125
Leg ext.: (single 8/50), 12/95, 15/115

ABS
bike crunch: 25, 25, 20
leg raises: 12, 12, 10
plank: 65 sec, 65 sec, 60 sec

Cardio
60 minute 7% incline 3.6-5.5 mph

07/06

Shoulders
side-to-side pull-up: 3 sets of 10
arnold press: 12/35, 10/40, 5/45
standing DB push press: 7/35, 9/30, 12/25
standing BB military press: 10/65, 8/75, 6/85
external rotation: 20/10, 10/15, 18/10
DB shrug: 10/70, 15/65, 11/70
BB up row (wide grip): 10/60, 8/70, 6/80
front raise: 18/15, 12/20, *10/25 & 20/10
lateral raise: 20/10, 10/15, *6/20 & 12/10
bent over raise: 15/15, 10/20 *10/15 & 15/10

Cardio
15 min - 1 mile - 7% incline

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