ExtremistPullup’s Workout Journal

Chest Shoulder Triceps
Bodyweight 203

Incline Barbell 225 lbs 3 sets of 8
Behind Neck Press 155 3 sets of 8
Dips + 70 lbs 3 sets of 8
Inline DB Fly’s 45 lbs 3 sets of 8
Standing Calf Raises 45 lbs 4 sets of 20
Cable Pushdowns 130 3 sets of 8
DB Upright rows 55 lbs 1 set of 8
DB Front raises 40 lbs 1 set of 8
DB Side Raises 35 lbs 1 set of 8
Cable Pushdowns 130 3 sets of 8

Weighted Pull-ups 125 lbs 1 of 5, 105 lbs 2 of 8
Standing curls 105 lbs 3 sets of 8
Barbell Shrugs 315 3 sets of 10 (Starting from the floor)
DB rows 100 lbs 3 sets of 8

Squats 225 3 sets of 8 ATG
DB shrugs 105 lbs 3 sets of 20
Bent over curls 35 lbs 3 sets of 8

Cable Iron Cross Push downs 3 sets of 8
Calf raises 45 lbs 3 sets of 20

Flat bench 275 lbs 3 sets of 6
Incline Barbell 225 lbs 3 sets of 8
Behind Neck Press 155 3 sets of 8
Dips + 50 lbs 3 sets of 8
Inline DB Fly’s 40 lbs 3 sets of 8
Cable Pushdowns 130 3 sets of 8
DB Upright rows 55 lbs 1 set 8 of 8
DB Front raises 40 lbs 1 set of 8
DB Side Raises 35 lbs 1 set of 8

<strong />Weighted Pull-ups 125 lbs 1 of 5, 105 lbs 2 of 8
Standing curls 105 lbs 3 sets of 8
Barbell Shrugs 315 3 sets of 10 (Starting from the floor)
DB rows 100 lbs 3 sets of 8
DB shrugs 105 lbs 3 sets of 20
Bent over curls 40 lbs 3 sets of 8
Calf raises 45 lbs 3 sets of 20