Workout Plan for June 19, 2018
| Exercise | Set 1 Weight | Rep Range | Set 2 Weight | Rep Range | Set 3 Weight | Rep Range |
|---|---|---|---|---|---|---|
| Fat Gripz Clean & Press | 60 lbs | 10-15 | 60 lbs | 10-15 | 60 lbs | 10-15 |
| Fat Gripz Continental Clean | 60 lbs | 10-15 | 60 lbs | 10-15 | 60 lbs | 10-15 |
| Fat Gripz Dumbbell Press | 30 lbs | 10-25 | 30 lbs | 10-25 | 30 lbs | 10-25 |
| Standing Military Press | 60 lbs | 10-15 | 60 lbs | 10-15 | 60 lbs | 10-15 |
| Seated Smith Machine Overhead Press | 85 lbs | 10-15 | 85 lbs | 10-15 | 85 lbs | 10-15 |
| Shoulder 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 |
| Lateral Raise | 20 lbs | 10-25 | 20 lbs | 10-25 | 20 lbs | 10-25 |
| Machine Rear Delt Fly | 60 lbs | 10-25 | 60 lbs | 10-25 | 60 lbs | 10-25 |
| Decline Sit-Ups | 10 lbs | 10-15 | 10 lbs | 10-15 | 10 lbs | 10-15 |
| Landmine 180's | 55 lbs | 10-15 | 55 lbs | 10-15 | 55 lbs | 10-15 |
As per my overhead clean and press program, I will be doing 9 sets of 1 rep with the goal of getting a one-rep PB
| Set | Weight | Reps |
|---|---|---|
| Set 1 | 45 lbs | 1 rep |
| Set 2 | 55 lbs | 1 rep |
| Set 3 | 65 lbs | 1 rep |
| Set 4 | 75 lbs | 1 rep |
| Set 5 | 85 lbs | 1 rep |
| Set 6 | 95 lbs | 1 rep |
| Set 7 | 105 lbs | 1 rep |
| Set 8 | 115 lbs | 1 rep |
| Set 9 | 120 lbs | 1 rep |
Also I will be doing drop sets on the ab machine. So I'll be doing 60 lbs, 50 lbs, 40 lbs, 30 lbs, 20 lbs, 10 lbs with no break in between except to change the weight. This drop set will be done 3 times.