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MacG's Workout

MacGuffin

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All workouts are from P90X or P90X+.

Increases in green, decreases in red.

Week 5
Sept 26 - Oct 2

Monday – Chest and Back
(Repeat entire workout after going once thru all the sets)

Standard pushups - 25 reps, 30 reps
Wide front pull-ups - 10 reps, 12 reps
Military push-ups - 15 reps, 20 reps
Reverse grip chin-ups - 10 reps, 12 reps
Wide fly push-ups - 20 reps, 25 reps
Close grip overhand pull-ups - 8 reps, 8 reps
Decline pushups - 15 reps, 20 reps
Heavy pants (bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs.
Diamond push-ups - 12 reps, 14 reps
Lawnmowers (1 arm bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs. (elbow out)
Dive-Bomber pushups - 12 reps, 14 reps
Back Flys - 10 reps @ 45 lbs., 12 reps @ 45 lbs.

Tuesday – Intervals Cardio (45 min)

Wednesday – Shoulders and Arms
(Do three sets, then repeat them - shoulders, biceps, triceps)

Alternating Shoulder Presses - 12 reps @ 45 lbs., 14 reps @ 45 lbs.
In and Out Bicep Curls - 16 reps @ 25 lbs., 16 reps @ 25 lbs.
Two-Arm Tricep Kickbacks - 10 reps @ 20 lbs., 10 reps @ 20 lbs.
Deep Swimmer’s Presses - 12 reps @ 35 lbs., 14 reps @ 35 lbs.
Full Supination Concentration Curls - 10 reps @ 30 lbs., 12 reps @ 30 lbs.
Chair Dips - 25 reps, 25 reps
Upright Rows - 10 reps @ 35 lbs., 12 reps @ 35 lbs.
Static Arm Curls - 8 reps @ 35 lbs., 8 reps @ 35 lbs.
Flip-grip Twist Tricep Kickbacks - 8 reps @ 15 lbs., 8 reps @ 15 lbs.
Two-Angle Shoulder Flys - 16 reps @ 20 lbs., 18 reps @ 20 lbs.
Crouching Cohen Curls - 10 reps @ 25 lbs., 12 reps @ 25 lbs.
Lying-down Tricep Extensions - 10 reps @ 25 lbs., 10 reps @ 25 lbs.
In and Out Shoulder Flys - 16 reps @ 20 lbs., 16 reps @ 20 lbs.
Congdon Curls - 8 reps @ 45 lbs., 8 reps @ 45 lbs.
Side Tri-Rises - always skip these

Thursday – Yoga (45 min)

Friday – Legs and Back
Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 12 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 12 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 10 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
80-20 Seibers Speed Squat - 30 reps
Bicep curls - 25 lbs. x10

Saturday - Extra Sleep

Sunday - Rest day
 

MacGuffin

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All workouts are from P90X or P90X+.

Increases in bold, decreases in red.

Week 5
Oct 3 - Oct 9

Monday – Chest and Back
(Repeat entire workout after going once thru all the sets)

Standard pushups - 30 reps, 35 reps
Wide front pull-ups - 10 reps, 12 reps
Military push-ups - 15 reps, 20 reps
Reverse grip chin-ups - 10 reps, 12 reps
Wide fly push-ups - 25 reps, 30 reps
Close grip overhand pull-ups - 8 reps, 8 reps
Decline pushups - 15 reps, 20 reps
Heavy pants (bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs.
Diamond push-ups - 12 reps, 14 reps
Lawnmowers (1 arm bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs. (elbow out)
Dive-Bomber pushups - 12 reps, 14 reps
Back Flys - 12 reps @ 45 lbs., 12 reps @ 45 lbs.

Tuesday – Intervals Cardio (45 min)

Wednesday – Shoulders and Arms
(Do three sets, then repeat them - shoulders, biceps, triceps)

Alternating Shoulder Presses - 14 reps @ 45 lbs., 14 reps @ 45 lbs.
In and Out Bicep Curls - 16 reps @ 25 lbs., 16 reps @ 25 lbs.
Two-Arm Tricep Kickbacks - 10 reps @ 20 lbs., 10 reps @ 20 lbs.
Deep Swimmer’s Presses - 14 reps @ 35 lbs., 14 reps @ 35 lbs.
Full Supination Concentration Curls - 12 reps @ 30 lbs., 12 reps @ 30 lbs.
Chair Dips - 25 reps, 25 reps
Upright Rows - 12 reps @ 35 lbs., 12 reps @ 35 lbs.
Static Arm Curls - 8 reps @ 35 lbs., 8 reps @ 35 lbs.
Flip-grip Twist Tricep Kickbacks - 8 reps @ 15 lbs., 8 reps @ 15 lbs.
Two-Angle Shoulder Flys - 16 reps @ 20 lbs., 18 reps @ 20 lbs.
Crouching Cohen Curls - 12 reps @ 25 lbs., 12 reps @ 25 lbs.
Lying-down Tricep Extensions - 10 reps @ 25 lbs., 10 reps @ 25 lbs.
In and Out Shoulder Flys - 16 reps @ 20 lbs., 16 reps @ 20 lbs.
Congdon Curls - 8 reps @ 45 lbs., 8 reps @ 45 lbs.
Side Tri-Rises - always skip these

Thursday – Yoga (45 min)

Friday – Legs and Back
Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 12 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 12 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 10 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
80-20 Seibers Speed Squat - 30 reps
Bicep curls - 25 lbs. x10

Saturday - Extra Sleep

Sunday - Rest day
 

MacGuffin

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Week 7
Oct 10 - Oct 16

As a recovery week, I basically did some core work and light cardio and slept a lot. Or tried to.
 

Domino

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Ok, I have P90X, and it chased me around the house.

I'm terrified of it.
 

violet_crown

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It's a shame there's no exercise to help you nut the fuck up, you big baby.
 

MacGuffin

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Eh, I'm not working out tomorrow.

All workouts are from P90X or P90X+.

Increases in bold, decreases in red.

Week 8
Oct 16 - Oct 22

Monday – Chest, Shoulders and Triceps
Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 10 fast pushups (extra)
In & Out Shoulder Flys - 16 reps, 20 lbs.
Chair Dips - 20 reps
Plange Pushups - 14 reps
Pike Presses - 14 reps
Side Tri-rises - 8 reps each arm
Floor Flys - 24 reps (12 each side)
Scarecrows - 10 reps, 15 lbs.
Overhead Tricep Extensions - 10 reps, 20 lbs.
Two-twitch Speed Push-ups - 9 slow, 12 fast
Y-Presses - 8 reps, 35 lbs.
Lying Tricep Extensions - 10 reps, 20 lbs.
Side-to-Side Pushups - 12 reps
Pour Flys - 10 reps, 15 lbs.
Side-leaning Tricep Extensions - 8 reps, 20 lbs.
Spiderman Push-ups - 12 reps (6 each side)
Weighted Circles - 40 reps, 8 lbs.
Throw the Bomb - 8 reps, 20 lbs.
Plyo Pushups - 10 reps
Slo-mo Throws - 10 reps, 15 lbs.
Front-to-back Tricep Extensions - 8 reps, 20 lbs.
Incline Push-ups - 15 reps
Fly-Row-Presses - 10 reps, 25 lbs.
Dumbell Cross-Body Blows - 40 reps (20 each side), 25 lbs.

Crunches and abs.

Tuesday – Intervals Cardio (45 min)

Wednesday – Back and Biceps
Wide Front Pull-ups - 12 reps
Lawnmowers - 10 reps, 45 lbs.
Twenty Ones - 21 reps, 25 lbs.
One Arm Cross Body Curls - 10 reps, 25 lbs.
Switch Grip Pullups - 12 reps
Elbows-out Lawnmowers - 10 reps, 45 lbs.
Standing Bicep Curls - 8 reps, 45 lbs.
One Arm Concentration Curls - 10 reps, 25 lbs.
Corn Cob Pullups - 4 reps
Reverse Grip Bent-over Rows - 10 reps, 35 lbs.
Open Arm Curls - 8 reps, 35 lbs.
Static Arm Curls - 8 reps, 35 lbs.
Row - 10 reps, 120 lbs.
Congdon Locomotives - 40 reps, 25 lbs.
Crouching Cohen Curls - 10 reps, 25 lbs.
One Arm Corkscrew Curls - 8 reps, 35 lbs.
Chin-ups - 12 reps
Seated Bent-over Back flys - 12 reps, 45 lbs.
Curl-up Hammer Downs - 10 reps, 35 lbs.
Hammer Curls - 10 reps, 35 lbs.
Max Rep Pull-ups - 8 wide
Superman - 5 reps
In-out Hammer Curls - 16 reps, 25 lbs.
Strip Set Curls - 10 reps, 4 sets, start at 35 lbs. and reduce 5 lbs. each set

Thursday – Yoga (45 min)

Friday – Legs and Back
Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 12 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 12 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 10 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
80-20 Seibers Speed Squat - 30 reps
Bicep curls - 25 lbs.

Saturday - Extra Sleep

Sunday - Rest day
 

MacGuffin

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All workouts are from P90X or P90X+.

Increases in bold, decreases in red.

Week 9
Oct 23 - Oct 30

Monday – Chest, Shoulders and Triceps
Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 12 fast pushups (extra)
In & Out Shoulder Flys - 16 reps, 20 lbs.
Chair Dips - 25 reps
Plange Pushups - 16 reps
Pike Presses - 16 reps
Side Tri-rises - 8 reps each arm
Floor Flys - 24 reps (12 each side)
Scarecrows - 12 reps, 15 lbs.
Overhead Tricep Extensions - 10 reps, 20 lbs.
Two-twitch Speed Push-ups - 9 slow, 16 fast
Y-Presses - 10 reps, 35 lbs.
Lying Tricep Extensions - 10 reps, 20 lbs.
Side-to-Side Pushups - 12 reps
Pour Flys - 10 reps, 15 lbs.
Side-leaning Tricep Extensions - 8 reps, 20 lbs.
Spiderman Push-ups - 12 reps (6 each side)
Weighted Circles - 40 reps, 8 lbs.
Throw the Bomb - 8 reps, 20 lbs.
Plyo Pushups - 10 reps
Slo-mo Throws - 10 reps, 15 lbs.
Front-to-back Tricep Extensions - 8 reps, 20 lbs.
Incline Push-ups - 15 reps
Fly-Row-Presses - 10 reps, 25 lbs.
Dumbell Cross-Body Blows - 40 reps (20 each side), 25 lbs.

Crunches and abs.

Tuesday – Intervals Cardio (45 min)

Wednesday – Back and Biceps
Wide Front Pull-ups - 12 reps
Lawnmowers - 10 reps, 45 lbs.
Twenty Ones - 21 reps, 25 lbs.
One Arm Cross Body Curls - 8 reps, 35 lbs.
Switch Grip Pullups - 12 reps
Elbows-out Lawnmowers - 10 reps, 45 lbs.
Standing Bicep Curls - 8 reps, 45 lbs.
One Arm Concentration Curls - 10 reps, 25 lbs.
Corn Cob Pullups - 4 reps
Reverse Grip Bent-over Rows - 10 reps, 35 lbs.
Open Arm Curls - 8 reps, 35 lbs.
Static Arm Curls - 8 reps, 35 lbs.
Row - 10 reps, 120 lbs.
Congdon Locomotives - 40 reps, 25 lbs.
Crouching Cohen Curls - 10 reps, 25 lbs.
One Arm Corkscrew Curls - 8 reps, 35 lbs.
Chin-ups - 12 reps
Seated Bent-over Back flys - 12 reps, 45 lbs.
Curl-up Hammer Downs - 10 reps, 35 lbs.
Hammer Curls - 10 reps, 35 lbs.
Max Rep Pull-ups - 8 wide
Superman - 5 reps
In-out Hammer Curls - 16 reps, 25 lbs.
Strip Set Curls - 10 reps, 4 sets, start at 35 lbs. and reduce 5 lbs. each set

Thursday – Yoga (45 min)

Friday – Legs and Back
Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 12 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 12 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 10 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
80-20 Seibers Speed Squat - 30 reps
Bicep curls - 25 lbs.

Saturday - Extra Sleep

Sunday - Rest day
 

MacGuffin

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Almost forgot to update! Thank god this week is a recovery week, work is killing me.

All workouts are from P90X or P90X+.

Increases in bold, decreases in red.

Week 10
Oct 31 - Nov 6

Monday – Chest, Shoulders and Triceps
Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 12 fast pushups (extra)
In & Out Shoulder Flys - 16 reps, 20 lbs.
Chair Dips - 25 reps
Plange Pushups - 16 reps
Pike Presses - 16 reps
Side Tri-rises - 8 reps each arm
Floor Flys - 24 reps (12 each side)
Scarecrows - 12 reps, 15 lbs.
Overhead Tricep Extensions - 10 reps, 20 lbs.
Two-twitch Speed Push-ups - 9 slow, 16 fast
Y-Presses - 10 reps, 35 lbs.
Lying Tricep Extensions - 10 reps, 20 lbs.
Side-to-Side Pushups - 12 reps
Pour Flys - 10 reps, 15 lbs.
Side-leaning Tricep Extensions - 8 reps, 20 lbs.
Spiderman Push-ups - 12 reps (6 each side)
Weighted Circles - 40 reps, 8 lbs.
Throw the Bomb - 8 reps, 20 lbs.
Plyo Pushups - 10 reps
Slo-mo Throws - 10 reps, 15 lbs.
Front-to-back Tricep Extensions - 8 reps, 20 lbs.
Incline Push-ups - 15 reps
Fly-Row-Presses - 10 reps, 25 lbs.
Dumbell Cross-Body Blows - 40 reps (20 each side), 25 lbs.

Crunches and abs.

Tuesday – Intervals Cardio (45 min)

Wednesday – Back and Biceps
Wide Front Pull-ups - 12 reps
Lawnmowers - 10 reps, 45 lbs.
Twenty Ones - 21 reps, 25 lbs.
One Arm Cross Body Curls - 8 reps, 35 lbs.
Switch Grip Pullups - 12 reps
Elbows-out Lawnmowers - 10 reps, 45 lbs.
Standing Bicep Curls - 8 reps, 45 lbs.
One Arm Concentration Curls - 10 reps, 25 lbs.
Corn Cob Pullups - 4 reps
Reverse Grip Bent-over Rows - 10 reps, 35 lbs.
Open Arm Curls - 8 reps, 35 lbs.
Static Arm Curls - 8 reps, 35 lbs.
Row - 10 reps, 120 lbs.
Congdon Locomotives - 40 reps, 25 lbs.
Crouching Cohen Curls - 10 reps, 25 lbs.
One Arm Corkscrew Curls - 8 reps, 35 lbs.
Chin-ups - 12 reps
Seated Bent-over Back flys - 12 reps, 45 lbs.
Curl-up Hammer Downs - 10 reps, 35 lbs.
Hammer Curls - 10 reps, 35 lbs.
Max Rep Pull-ups - 8 wide
Superman - 5 reps
In-out Hammer Curls - 16 reps, 25 lbs.
Strip Set Curls - 10 reps, 4 sets, start at 35 lbs. and reduce 5 lbs. each set

Thursday – Yoga (45 min)

Friday – Legs and Back
Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 12 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 12 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 10 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
80-20 Seibers Speed Squat - 30 reps
Bicep curls - 25 lbs.

Saturday - Extra Sleep

Sunday - Rest day
 

MacGuffin

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Week 11
Nov 6 - Nov 12

As a recovery week, I basically did some core work and light cardio and slept a lot. My parents are in town as well.
 

MacGuffin

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All workouts are from P90X or P90X+.

Increases in bold, decreases in red.

Week 12
Nov 14 - Nov 20

Monday – Chest and Back
(Repeat entire workout after going once thru all the sets)

ADD ONE REP TO EVERY SET LISTED - you wouldn't think this was much, but damn!

Standard pushups - 30 reps, 35 reps
Wide front pull-ups - 10 reps, 12 reps
Military push-ups - 15 reps, 20 reps
Reverse grip chin-ups - 10 reps, 12 reps
Wide fly push-ups - 25 reps, 30 reps
Close grip overhand pull-ups - 8 reps, 8 reps
Decline pushups - 15 reps, 20 reps
Heavy pants (bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs.
Diamond push-ups - 12 reps, 14 reps
Lawnmowers (1 arm bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs. (elbow out)
Dive-Bomber pushups - 12 reps, 14 reps
Back Flys - 12 reps @ 45 lbs., 12 reps @ 45 lbs.

Tuesday – Intervals Cardio (45 min)

Wednesday – Shoulders and Arms
(Do three sets, then repeat them - shoulders, biceps, triceps)

ADD ONE REP TO EVERY SET LISTED - you wouldn't think this was much, but damn!

Alternating Shoulder Presses - 14 reps @ 45 lbs., 14 reps @ 45 lbs.
In and Out Bicep Curls - 16 reps @ 25 lbs., 16 reps @ 25 lbs.
Two-Arm Tricep Kickbacks - 10 reps @ 20 lbs., 10 reps @ 20 lbs.
Deep Swimmer’s Presses - 14 reps @ 35 lbs., 14 reps @ 35 lbs.
Full Supination Concentration Curls - 12 reps @ 30 lbs., 12 reps @ 30 lbs.
Chair Dips - 25 reps, 25 reps
Upright Rows - 12 reps @ 35 lbs., 12 reps @ 35 lbs.
Static Arm Curls - 8 reps @ 35 lbs., 8 reps @ 35 lbs.
Flip-grip Twist Tricep Kickbacks - 8 reps @ 15 lbs., 8 reps @ 15 lbs.
Two-Angle Shoulder Flys - 16 reps @ 20 lbs., 18 reps @ 20 lbs.
Crouching Cohen Curls - 12 reps @ 25 lbs., 12 reps @ 25 lbs.
Lying-down Tricep Extensions - 10 reps @ 25 lbs., 10 reps @ 25 lbs.
In and Out Shoulder Flys - 16 reps @ 20 lbs., 16 reps @ 20 lbs.
Congdon Curls - 8 reps @ 45 lbs., 8 reps @ 45 lbs.
Side Tri-Rises - always skip these

Thursday – Yoga (45 min)

Friday – Legs and Back

...well...I pulled my back muscles on the last day... so cheat day?

Saturday - Extra Sleep

Sunday - Rest day
 

MacGuffin

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After I pulled my back muscles, I did an extra Recovery Week. Back to it this week.

Is everyone else slacking off or what???
 

MacGuffin

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All workouts are from P90X or P90X+.

Increases in bold, decreases in red.

Week 14
Nov 28 - Dec 4

Monday – Chest and Back
(Repeat entire workout after going once thru all the sets)

ADD ONE REP TO EVERY SET LISTED - you wouldn't think this was much, but damn!

Standard pushups - 30 reps, 35 reps
Wide front pull-ups - 10 reps, 12 reps
Military push-ups - 15 reps, 20 reps
Reverse grip chin-ups - 10 reps, 12 reps
Wide fly push-ups - 25 reps, 30 reps
Close grip overhand pull-ups - 8 reps, 8 reps
Decline pushups - 15 reps, 20 reps
Heavy pants (bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs.
Diamond push-ups - 12 reps, 14 reps
Lawnmowers (1 arm bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs. (elbow out)
Dive-Bomber pushups - 12 reps, 14 reps
Back Flys - 12 reps @ 45 lbs., 12 reps @ 45 lbs.

Tuesday – Intervals Cardio (45 min)

Wednesday – Shoulders and Arms
(Do three sets, then repeat them - shoulders, biceps, triceps)

ADD ONE REP TO EVERY SET LISTED - you wouldn't think this was much, but damn!

Alternating Shoulder Presses - 14 reps @ 45 lbs., 14 reps @ 45 lbs.
In and Out Bicep Curls - 16 reps @ 25 lbs., 16 reps @ 25 lbs.
Two-Arm Tricep Kickbacks - 10 reps @ 20 lbs., 10 reps @ 20 lbs.
Deep Swimmer’s Presses - 14 reps @ 35 lbs., 14 reps @ 35 lbs.
Full Supination Concentration Curls - 12 reps @ 30 lbs., 12 reps @ 30 lbs.
Chair Dips - 25 reps, 25 reps
Upright Rows - 12 reps @ 35 lbs., 12 reps @ 35 lbs.
Static Arm Curls - 8 reps @ 35 lbs., 8 reps @ 35 lbs.
Flip-grip Twist Tricep Kickbacks - 8 reps @ 15 lbs., 8 reps @ 15 lbs.
Two-Angle Shoulder Flys - 16 reps @ 20 lbs., 18 reps @ 20 lbs.
Crouching Cohen Curls - 12 reps @ 25 lbs., 12 reps @ 25 lbs.
Lying-down Tricep Extensions - 10 reps @ 25 lbs., 10 reps @ 25 lbs.
In and Out Shoulder Flys - 16 reps @ 20 lbs., 16 reps @ 20 lbs.
Congdon Curls - 8 reps @ 45 lbs., 8 reps @ 45 lbs.
Side Tri-Rises - always skip these

Thursday – Yoga (45 min)

Friday – Legs and Back

Balanced Lunges - 25 reps, 20 lbs.
Calf Raise Squats - 25 reps, 20 lbs.
Reverse Grip Chin-ups - 12 reps
Super Skaters - 25 reps
Wall Squat - 90 seconds
Wide Front Pull-ups - 12 reps
Step Back Lunges - 15 reps, 20 lbs.
Alternating Side Lunges - 12 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
Wall Squat - 60 seconds
Dead Lift Squats - 20 reps
Switch Grip Pull-ups - 12 reps
Three-way lunge - skipped
Sneaky Lunge - 20 reps
Reverse Grip Chin-ups - 10 reps
Chair Salutations - 30 seconds, 2 sets
Toe Row Iso Lunge - 20 reps
Wide Front Pull-ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps, 20 lbs.
Close Grip Overhead Pull-ups - 8 reps
80-20 Seibers Speed Squat - 30 reps
Bicep curls - 25 lbs.

Saturday - Extra Sleep

Sunday - Rest day
 
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