7/24 - Saturday - Delts/Tris

Delts
Rear BB Press
20x20, 30x12, 40x8, 50x8

Seated Lateral RAise
5x15, 7.5x12, 10x12, 12.5x8 (hard)

Shoulder Press
12.5x15, 17.5x12, 25x7, 30x4 (fail)

Tricep Pushdown (cable)
20x12, 30x10, 35x7, 40x7

DB Tri Extension (Hammer)
10x12, 12.5x10, 15x7

Thursday

50 minutes of Forza...Samurai Sword Class..first night of teaching it...more upper body work..

Will do Delts and Tris on Friday..

Hammies - Wednesday 7/21

Deads
Barx15, 65x10, 85x7, 9, 105x5

Ham Curl (S/L) 20x10
D/L 40x10, 50x7, 60x5

Bulgarian Split Squat
2x15x10, 17.5x10

Cable Glute KB
2x10x15

Tuesday - Back

Wide Grip
25x15, 40x10, 55x10,
Wkg 70x7, 80x6, 85x6

Seated Wide Grip Row
40x15, 55x10
70x9, 75x8, 85x6

Assisted Band Chins
3x6

Superset of
Rope Pull (Eye Pull)
20x12, 35x10, 40x10
Straight Arm Pulldown
3x25x10

Monday - Chest/Bi's

Flat Bench Press DB
12.5x20, 17.5x20, 25x12, 32.5x8, 40x6

BB incline
Barx10, 55x7, 9, 65x5

Cable Cross Over
2x15x10 - High Position
10lbsx8, 10 - Mid Position

Cable Straight Bar Curl
10x15, 15x12, 20x10, 30x6, 35x5

Hammercurls
15x10, 17.5x10, 20x8

Friday 7/16 Quads and Triceps

S/L Step ups
no weight x 15, holding 25 lb plate for 2 setsx10

Tri-pushups on decline bench
3 sets of 15

Hack Squats
90x15, 140x10, 170x10

Seated DB Extension - double arm
20x15, 25x12, 30x10, 35x8

Smith Sumo
50x15, 70x10, 90x10

Rope Tri
20x15, 30x10, 40x6/20x6/10x10 (this last set was a drop set)

Lying Tricep Extension - D/A Hammer Grip

10x12, 17.5x5, 17.5x4 (S/A) hard

Thurs - July 15

Delts

BB Press
20x20, 30x15, 40x10, 50x6

Seated Lat Raise
5x15, 10x10, 2x12.5x10(this was hard)

Prone Row
2x17.5x10