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rickeyhelsel tracked a workout for 1,198 pts 2013-06-13T23:02:41
  • Standing Military Press
    • 50 lb x 15 reps 69
    • 50 lb x 15 reps 69
    • 50 lb x 15 reps 69
    • 50 lb x 15 reps (PR) 69
    • Moderate weight with dumbbells.
  • Seated Barbell Military Press
    • 45 lb x 15 reps 39
    • 55 lb x 12 reps 40
    • 65 lb x 10 reps 42
    • 75 lb x 8 reps (PR) 43
    • Increase weight with each set.
  • Smith Machine Shrug
    • 105 lb x 20 reps 17
    • 155 lb x 20 reps 24
    • 175 lb x 20 reps 28
    • 195 lb x 20 reps (PR) 32
  • Cable Crossover
    • 40 lb x 15 reps 10
    • 60 lb x 15 reps 12
    • 60 lb x 15 reps 12
    • 80 lb x 15 reps (PR) 14
    • Reverse crossover (rear delts). Increase weight with each set, superset with next.
  • Cable Seated Lateral Raise
    • 10 lb x 25 reps 9
    • 10 lb x 25 reps 9
    • 10 lb x 25 reps 9
    • 10 lb x 25 reps 9
    • 10 lb x 25 reps 9
    • 10 lb x 25 reps 9
    • 10 lb x 25 reps 9
    • 10 lb x 25 reps (PR) 9
    • Standing
  • Upright Barbell Row
    • 45 lb x 30 reps 26
    • 45 lb x 30 reps 26
    • 45 lb x 30 reps (PR) 26
    • 45 lb x 15 reps 22
  • Standing Biceps Cable Curl
    • 50 lb x 30 reps 20
    • 50 lb x 10 reps 16
    • 50 lb x 30 reps 20
    • 50 lb x 10 reps 16
    • 50 lb x 30 reps (PR) 20
    • 50 lb x 10 reps 16
  • Triceps Pushdown - V-Bar Attachment
    • 80 lb x 40 reps 17
    • 80 lb x 40 reps 17
    • 80 lb x 40 reps (PR) 17
  • Machine Preacher Curls
    • 25 lb x 15 reps 9
    • 25 lb x 15 reps 9
    • 30 lb x 12 reps 9
    • 30 lb x 12 reps 9
    • 40 lb x 10 reps 10
    • 40 lb x 10 reps 10
    • 50 lb x 8 reps 10
    • 50 lb x 8 reps (PR) 10
    • Single arm, increase weight with each set.
  • Cable Rope Overhead Triceps Extension
    • 15 reps 8
    • 15 reps (PR) 8
    • 12 reps 8
    • 12 reps 8
    • 10 reps 7
    • 10 reps 7
    • 8 reps 7
    • 8 reps 7
    • Single arm, increase with each set.
  • EZ-Bar Curl
    • 10 reps 11
    • 10 reps 11
    • 10 reps 11
    • Reverse grip, increase with each set. Superset with next.
  • Lying Barbell Triceps Extension
    • 10 reps 11
    • 10 reps 11
    • 10 reps 11
  • Front Two-Dumbbell Raise
    • 15 lb x 20 reps 19
    • 15 lb x 20 reps 19
    • 15 lb x 20 reps 19
    • 15 lb x 20 reps (PR) 19