Workout Plan for April 26, 2018
For today's workout I plan on working a hell lot of shoulders along with triceps and abs. Here is my workout plan for today.
For most of my exercises I like doing three sets of heavy volume, here are the ten exercises that will fit into that three set mold.
| Exercise | Set 1 Weight | Rep Range | Set 2 Weight | Rep Range | Set 3 Weight | Rep Range |
|---|---|---|---|---|---|---|
| Overhead Clean & Press | 75 lbs | 10-15 | 75 lbs | 10-15 | 75 lbs | 10-15 |
| Lateral Raise | 15 lbs | 10-25 | 15 lbs | 10-25 | 15 lbs | 10-25 |
| Shoulder Press | 40 lbs | 10-25 | 40 lbs | 10-25 | 40 lbs | 10-25 |
| Standing Military Press | 60 lbs | 10-25 | 60 lbs | 10-25 | 60 lbs | 10-25 |
| Front Raise | 15 lbs | 10-25 | 15 lbs | 10-25 | 15 lbs | 10-25 |
| Seated Smith-Machine Overhead Press | 45 lbs | 10-15 | 45 lbs | 10-15 | 45 lbs | 10-15 |
| Seated Hammer Grip Dumbbell Overhead Press | 15 lbs | 10-25 | 15 lbs | 10-25 | 15 lbs | 10-25 |
| Dumbbell Press | 35 lbs | 10-25 | 35 lbs | 10-25 | 35 lbs | 10-25 |
| One-Arm Tricep Extension | 15 lbs | 10-25 | 15 lbs | 10-25 | 15 lbs | 10-25 |
| Tricep Pulldown | 30 lbs | 10-25 | 30 lbs | 10-25 | 30 lbs | 10-25 |
| Incline Sit-Ups | 0 lbs | 10-15 | 0 lbs | 10-15 | 0 lbs | 10-15 |
| Landmine 180's | 45 lbs | 10-15 | 45 lbs | 10-15 | 45 lbs | 10-15 |
| Ab Machine | 70 lbs | 10-25 | 70 lbs | 10-25 | 70 lbs | 10-25 |
Finally, I like throwing in a drop set. This will be dumbbell skull crushers. My drop set will be 15 lbs, 10 lbs, 5 lbs and this drop set will be done 3 times.