VWJACKSON’s BodyBlog

Chest and Triceps:

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Hammer strength super iso press
-90×20, 140×15, 160×15, 180×12, 190×12, 210×10, 230×8

Cable tricep press down
-100×20, 120×15, 140×15, 160×15

Hammer strength iso press
-90×15, 120×12, 150×12, 170×11, 190×9

DB incline tri extension
-25×15, 30×15, 35×12, 40×8

Hammer strength decline press
-140×15, 180×15, 210×12, 240×12, 260×9

Tricep Overhead cable extension
-100×20, 120×15, 140×15, 160×15

Hammer strengh incline press
-140×12, 160×12, 190×12, 210×8

Bench dips
-45×15, 90×15, 135×15, 160×14

dumbell incline flye engaged
-45×12, 45×11, 50×10, 55×9

Dips
-15, 15, 15, 15

ABDOMINALS

Hammer strength crunch
-150×26, 150×26

Cable crunch
-170×20, 190×20, 200×20, 200×20, 200×20, 200×20, 200×20

Oblique cable twist
-70×15, 80×8, 70×12, 80×10, 80×10, 80×10, 80×12
 

 Shoulders: 09-09-08

 Warm-up : 10 minutes Jump Rope

 Dumbell Shoulder Press: 60 lbs X 20 Reps, 70 lbs X 20 Reps, 80 lbs X 20 Reps, 85lbs X 15 Reps

 Front Standing dumbell raises: 17.5 lbs X 20 Reps, 17.5 lbs X 20 Reps, 20 lbs X 20 Reps, 22.5 lbs X 20 Reps

Lateral Standing dumbell raises: 10 lbs X 25 Reps, 10 lbs X 25 Reps, 10 lbs X 25 Reps, 10 lbs X 25 Reps

Cable Upright Row: 70 lbs X 20 Reps, 60 lbs X 20 Reps, 60 lbs X 20 Reps, 60 lbs X 20 Reps

Standing Smith Machine Shrugs: 165 lbs X 20 Reps, 175 lbs X 20 Reps, 175 lbs X 20 Reps, 175 lbs X 15 Reps

Standing Cable Crosses: 40 lbs X 20 Reps, 50 lbs X 20 Reps, 60 lbs X 20 Reps, 60 lbs X 14 Reps

Abdominals:

Hammer strength crunch Machine: 140 lbs X 20 Reps, 150 lbs X 20 Reps, 150 lbs X 20 Reps, 150 lbs X 20 Reps

Kneeling Cable Curl: 150 lbs X 40 Reps, 150 lbs X 40 Reps

Standing Dumbell side bends: 70 lbs X 20 Reps, 70 lbs X 20 Reps

Nautilus Crunch Machine: 200 lbs X 30 Reps

Swimming - 10 Laps

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