Workout Plan for June 15, 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 |
|---|---|---|---|---|---|---|
| Deficit Deadlift | 140 lbs | 10-15 | 140 lbs | 10-15 | 140 lbs | 10-15 |
| 18 Inch Deadlift | 160 lbs | 10-15 | 160 lbs | 10-15 | 160 lbs | 10-15 |
| Seated Cable Rope Pull | 30 lbs | 10-25 | 30 lbs | 10-25 | 30 lbs | 10-25 |
| T-Bar Row | 62.5 lbs | 10-15 | 62.5 lbs | 10-15 | 62.5 lbs | 10-15 |
| Dumbbell Row | 30 lbs | 10-25 | 30 lbs | 10-25 | 30 lbs | 10-25 |
| Barbell Shrugs | 135 lbs | 10-15 | 135 lbs | 10-15 | 135 lbs | 10-15 |
| Lat Pulldown | 75 lbs | 10-25 | 75 lbs | 10-25 | 75 lbs | 10-25 |
| Face Pull | 90 lbs | 10-25 | 90 lbs | 10-25 | 90 lbs | 10-25 |
| Back Extension | 30 lbs | 10-15 | 30 lbs | 10-15 | 30 lbs | 10-15 |
| Reverse Barbell Curl | 30 lbs | 10-25 | 30 lbs | 10-25 | 30 lbs | 10-25 |
| Reverse Dumbbell Curl | 15 lbs | 10-25 | 15 lbs | 10-25 | 15 lbs | 10-25 |
Finally, I'll be doing drop sets on the seated cable row which will consist of as many reps as possible at 90 lbs, 75 lbs, 60 lbs, 50 lbs, 40 lbs, and 30 lbs in that order without rest. This drop set will be done three times.