biggunds’s BodyBlog

10 min tredmil warm up

Barbell shoulder press 95×15, 115×15, 135×10, 155×8, 175×6, 195×4, 205×2

Machine leg press 140×15, 260×10, 280×10, 320×10, 360×10, 400×10

DB Shrugs to side 50×15, 65×10, 75×10, 85×10, 95×10, 100×10

Medicine ball overhead superset with med ball straight in front of head crunches 3x 20

Knee up 3×10

10 min on tredmil warm up

BB bench press 115×15, 135×15, 185×10, 205×8, 225×6, 245×4, 265×2

Deadlifts 135×15, 185×10, 225×10, 275×8, 315×6, 365×3 (got off rythm and had to put it down on the fourth)

tricep Cable press 80×15, 100×10, 120×10, 140×10, 160×10

Decline situps 5 x 10

Deadlifts 135×15, 185×10, 225×8, 275×6, 315×6, 365×3

Cable rows 80×15, 100×8, 120×8, 140×8, 160×6

DB Curls 25×15, 30×10, 35×10, 40×10, 45×8

Machine Crunches 0×10, 10×10, 20×10, 30×10, 20 minutes of cardio

Deadlifts 135×15, 185×10, 225×8, 275×6, 315×6, 365×3

Cable rows 80×15, 100×8, 120×8, 140×8, 160×6

DB Curls 25×15, 30×10, 35×10, 40×10, 45×8

Machine Crunches 0×10,   

20 minutes of cardio

Deadlifts 135×15, 185×10, 225×8, 275×6, 315×6, 365×3

Cable rows 80×15, 100×8, 120×8, 140×8, 160×6

DB Curls 25×15, 30×10, 35×10, 40×10, 45×8

Machine Crunches 0×10, 10×10, 20×10, 30×10,  20 minutes of cardio

Deadlifts 135×15, 185×10, 225×8, 275×6, 315×6, 365×3

Cable rows 80×15, 100×8, 120×8, 140×8, 160×6

DB Curls 25×15, 30×10, 35×10, 40×10, 45×8

Machine Crunches 0×10, 10×10, 20×10, 30×10, 40×10, 50×10

20 minutes of cardio

Deadlifts 135×15, 185×10, 225×8, 275×6, 315×6, 365×3

Cable rows 80×15, 100×8, 120×8, 140×8, 160×6

DB Curls 25×15, 30×10, 35×10, 40×10, 45×8

Machine Crunches 0×10, 10×10, 20×10, 30x 20 minutes of cardio

Deadlifts 135×15, 185×10, 225×8, 275×6, 315×6, 365×3

Cable rows 80×15, 100×8, 120×8, 140×8, 160×6

DB Curls 25×15, 30×10, 35×10, 40×10, 45×8

Machine Crunches 0×10, 10×10, 20×10, 30×10, 40×10, 50×10

20 minutes of cardio

Deadlifts 135×15, 185×10, 225×8, 275×6, 315×6, 365×3

Cable rows 80×15, 100×8, 120×8, 140×8, 160×6

DB Curls 25×15, 30×10, 35×10, 40×10, 45×8

Machine Crunches 0×10, 10×10, 20×10, 30×10, 40×10, 20 minutes of cardio

Deadlifts 135×15, 185×10, 225×8, 275×6, 315×6, 365×3

Cable rows 80×15, 100×8, 120×8, 140×8, 160×6

DB Curls 25×15, 30×10, 35×10, 40×10, 45×8

Machine Crunches 0×10, 10×10, 20×10,  20 minutes of cardio