Workout Week In Review: June 15-20, 2105

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Break Through Your Workout Plateaus with these Exercises

This is a summary of some of the exercises I performed during the week. Hopefully, they will give you some new ideas and maybe motivate you to try something different. Read the graphic left to right, top to bottom. I will relabel it for easier legibility.

Workout Week In Review: June 15-20, 2105

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB);
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set

Workout Program:

A. BB Squats: 5 x 8 reps (2.0.1.0) ↑
B. BB Bench Press: 5 x 8 reps ↑
C1. Lat Pulldowns – wide (overhand): 5 x 8 reps (2.0.1.0) ↑
C2. Lat Pulldowns – narrow (underhand): 5 x 8 reps (2.0.1.0) ↑
D. BB Shoulder Press: 5 x 8 reps (3.0.1.0)↑

G. DB Preacher Bicep Curls w/ fat grips: 4 x 8 reps (3.0.3.0)

E. DB Chest Flyes (run the rack +5lbs/ set): 8+ x 6 reps (3.0.1.0)↑
F. DB Chest Presses – neutral grip (run rack ↓ -5lbs/ set): 8+ x reps-to-failure ↓

A. BB Shoulder Press (531): 6 x 5-1 reps ↑
B. BB Bench Press (531): 6 x 5-1 reps ↑
C. BB Bench Press (chaos) w/ Stump Straps: 4 x 8 reps
D. Lat Pulldowns w/ straps (dirty 30s): 4 x 10³ reps
E. 2x DB Lat Rows (chest supported): 6 x 12 reps (2.0.1.0)

E. DB Hanging Hammer Curls w/ fat grips: 4 x 8 reps (3.0.1.0)
F1. 2 Hand Cable (high) Bicep Curls w/ fat grips: 4 x 8 reps (3.0.1.0)
F2. 2 Hand Cable (high) Tricep Extensions w/ fat grips: 4 x 8 reps (3.0.1.0)

A. BB Squats w/ stump straps: 5 x 8-5 reps (2.0.1.0) ↑
C. Cable (high→low) 3-way Face Pulls: 6+ x 8³ reps
X. Foam Rolling – Back w/the grid (slow): 2 x 10 reps (3.1.3.1)

Work. Train. Devour.

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