Workout Plan for June 14, 2018
Today I'm going to be doing chest, triceps, and biceps
| Exercise | Set 1 | Rep Range | Set 2 | Rep Range | Set 3 | Rep Range |
|---|---|---|---|---|---|---|
| Hammer Curl | 40 lbs | 10-25 | 40 lbs | 10-25 | 40 lbs | 10-25 |
| Barbell Bicep Curl | 50 lbs | 10-25 | 50 lbs | 10-25 | 50 lbs | 10-25 |
| Dumbbell Bicep Curl | 25 lbs | 10-25 | 25 lbs | 10-25 | 25 lbs | 10-25 |
| Dumbbell Skull Crushers | 20 lbs | 10-25 | 20 lbs | 10-25 | 20 lbs | 10-25 |
| One-Arm Tricep Extension | 10 lbs | 10-25 | 10 lbs | 10-25 | 10 lbs | 10-25 |
| Tricep Pulldown | 40 lbs | 10-25 | 40 lbs | 10-25 | 40 lbs | 10-25 |
| Pec Fly | 75 lbs | 10-25 | 75 lbs | 10-25 | 75 lbs | 10-25 |
| Smith-Machine Bench Press | 110 lbs | 10-15 | 110 lbs | 10-15 | 110 lbs | 10-15 |
| Smith-Machine 11.25 degree Incline Bench Press | 95 lbs | 10-15 | 95 lbs | 10-15 | 95 lbs | 10-15 |
| Smith-Machine 22.5 degree Incline Bench Press | 95 lbs | 10-15 | 95 lbs | 10-15 | 95 lbs | 10-15 |
| Smith-Machine 37.75 degree Incline Bench Press | 95 lbs | 10-15 | 95 lbs | 10-15 | 95 lbs | 10-15 |
| Smith-Machine 45 degree Incline Bench Press | 90 lbs | 10-15 | 90 lbs | 10-15 | 90 lbs | 10-15 |
| Chest Press | 40 lbs | 10-25 | 40 lbs | 10-25 | 40 lbs | 10-25 |
Finally, I'll be doing drop sets on the Incline Dumbbell Press which will consist of as many reps as possible at 25 lbs, 20 lbs, 15 lbs, 10 lbs, and 5 lbs in that order without rest. This drop set will be done three times.