Eraser’s BodyBlog

Seated Bent Laterals + Arnold Presses (Super Set)
8×20 … 8×35
8×15 … 8×35

WG Upright Rows + Side Raises
8×60 … 8×15
8×80 … 8×15

Front Raises (Drop Set)
12×10, 6×5

Seated DB Shrugs + CG Cable Upright Rows
8×75 … 8×80
8×75 … 8×100

BB Shrug (Drop Set)
12×185, 6×135

V-Bar Press Downs + Bench Dips
8×110 … 8xBW
8×130 … 8xBW

Incline Cable Skulls + Underhand Press Downs
8×35 … 8×80

Cable Skulls (Drop)
12×30, 6×20

Rotator Cuff
Red Band - 12 Reps

Jump Rope
5 minutes

Leg Ext + Squats (Super Set)
8×95 … 8×115
8×95 … 8×115

Leg Press + Single Leg Ext.
8×190 … 8×45
8×190 … 8×35

Seated Leg Curl + Leg Press
8×70 … 8×90
8×90 … 8×100

SLDL + Lying Leg Curl
8×115 … 8×60
8×115 … 8×60

Single Leg Curls (Drop Set)
12×15, 6×5

Calf Presses + 1 Leg Calf Raises
8×180 … 8×35
8×180 … 8×35

Seated Calf Raises (Drop Set)
12×80, 6×55

Jump Rope
5 minutes

Incline Fly + Bench (Superset)
8×25 … 8×165
8×25 … 8×165 (5 reps)

BB Incline + DB Pullover
8×135 … 8×20
8×135 … 8×20

Pec Dec (Drop set)
12×60, 8×40

Incline DB curl + Cable Preacher
8×25 … 8×50
8×25 … 8×50

Overhead Cable Curl
8×20 … 8×50

Concentration Curl (Drop Set)
12×20, 6×10

BB Wrist Curl + Rope Hammer
8×30 … 8×60
8×40 … 8×60

BB Rev. Wrist Curl (Drop Set)
10×75, 6×55

WG Cable Rows
8×125, 8×125, 8×125 (9 reps)

Underhand Pulldowns
10×120, 10×120, 10×120

1-Arm Cable Rows
14×30, 14×40

Back Ext.
14×25, 14×25

Cable Crunches
8×110, 8×130

Leg Raises
2×10

Crunches
1×40

DB Overhead Press
8×30, 8×35, 8×35

Side Raises
10×15, 10×15

Cable Cross Raises
10×10, 10×5

DB Shrugs
8×75, 10×65

Behind Back BB Shrugs
10×95, 14×95

Wt Dips
8×25, 8×25, 8×25

Rope Pushdowns
10×100, 10×100

Kickbacks
14×10, 14×10

Jump Rope
5 min

Very good workout!  It’s time using NO-Explode and it worked very well.  Later..

Leg Press
8×180, 8×180, 8×180

Leg Ext
10×70, 10×70, 10×80

Walking Lunges
14xBW, 14×10 lbs

Seated Leg Curl
8×50, 8×70

SLDL
10×95, 10×95, 10×95

Seated Calf Raises
8×90, 10×90, 10×90, 15×45

BB Incline
8×135, 8×135, 8×140

DB Bench Press
10×55, 10×65, 10×65

Cable Flys
14×30, 14×25

Incline DB Curl
8×20, 8×25

Low Cable Curl
10×50, 10×60

Concentration Curl
14×15, 14×15

BB Reverse Curls
8×35, 12×25

Behind Back Wrist Curls
10×70, 14×55

Very good workout.  Nice PUMP!

WG Pull-Ups
6xBW, 6xBW (5.5 reps),6xBW (5 reps)

Bent Rows
6×95, 6×115, 6×145

Seated CG Row
6×155, 6×145

Back Ext.
6×25, 6×25

Crunches
2 sets 40 reps

Leg Raises
2 sets 10 reps

Good workout.  Left shoulder looked lower than right during pull-ups but there was no pain or discomfort. I’ll be monitoring this.