Monday

Current Weight: About 183

(weight x sets x reps)

Upper body main with auxiliary exercises

  • Bench Press
    • Warm-up
      • 135 x 2 x 8
      • 185 x 2 x 5
      • 225 x 1 x 5
    • Main Sets
      • 245 x 2 x 3
      • 275 x 3 x 3
      • 225 x 1 x 8
  • Incline Bench Press
    • 105 x 2 x 8
    • 125 x 2 x 8
    • 135 x 3 x 8
  • Incline Dumbbell Press
    • 65 x 3 x 8
  • Single Arm Bent Over Rows
    • 100 x 3 x 8
  • Ab Roller
    • 3 x 10
Wednesday

Full body workout

  • Bench Press
    • Warm-up
      • 135 x 2 x 8
      • 185 x 2 x 5
    • Main Sets (pause-bench press)
      • 225 x 3 x 5
      • 135 x 1 x 21
  • Leg Press
    • Warm-up
      • 280 x 2 x 5
      • 370 x 2 x 5
      • 460 x 2 x 6
    • Main Sets
      • 550 x 5 x 8
  • Dumbbell Lunges
    • 55 x 3 x 5 (5 reps each leg)
  • Single Arm Overhead Dumbbell Lunge
    • 55 x 1 x 5 (5 reps each leg)
    • 65 x 2 x 5
  • Hammer Curls
    • 45 x 3 x 8
  • Light Circuit (chin-ups/dips)
    • 3 rounds of 12/10
Friday

Full body workout

  • Incline Bench Press
    • 135 x 2 x 8
    • 145 x 5 x 8
    • 135 x 2 x 8
  • Hang Clean & Jerk
    • 135 x 2 x 3
    • 185 x 3 x 1
    • 225 x 1 x 1
  • V-squat
    • 185 x 2 x 5
    • 230 x 2 x 5
    • 280 x 2 x 5
    • 320 x 5 x 5
  • Pull-ups
    • 3 x 15

This was a busy week for me so I only got 3 days of solid training. Gonna make this week even better. Thanks for stopping by, please subscribe if not already, and comment down below if you wish. Until next time, be strong and be you!

(Photo Credit)

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s