Les Mills Body Pump & Arms

05/17/15

Body Pump 45 minutes

Incline DB Curls 4 x 10
DB Extension (over, single) 4 x 10
Hammer Curls 3 x 10
DB Kickbacks 3 x 10
Cable Curl 3 x failure
Rope Pressdown 3 x failure

Legs

05/16/15

5 rounds of
Situps x 50-40-30-20-10
Plank x 60-45-30-30-30
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superset
V Squat 4 x 15
Good Morning (30) x 30
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superset
Seated Calf Raise 3 x failure
Standing Calf Raise 3 x failure
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superset
Abduction 4 x 20
Adduction 4 x 15

Clean & Jerk, Clean, Push Press, Jerk, Shoulders

05/14/15

Clean & Jerk (95) 2, (135) 2, (165) 2, (185) 2, (225) 2, (245) 2
Clean (185) 4x3
Push Press x 4 + Jerk x 1 (95) (115) (135) (155) (185) (205)

Machine Lateral Raise
Cable Front Raise
Cable Side Raise

Squat & Calves

05/13/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (405) 3, (430) 4x3
Leg Press Calf Press 4x20

superset
Standing Calf Press 3 x 10
Seated Calf Press 3 x 10

Back

05/12/15

Deadlift (135) 6, (225) 6, (275) 6, (315) 6, (365) 6, (405) 3, (435) 1, (225) 35

superset x 3
Pulldown x 10
Straight Arm Pulldown x 10
Cable Curls x 10
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W1 Squat & W2 Chest

05/12/15

Workout 1

Squat (135) 5, (225) 3, (275) 3, (315) 3, (365) 3, (405) 5x5


Workout 2

Bench Press (135) 2, (225) 2, (275) 2, (315) 2, (365) 2, (405) 2x1
Incline DB Press (100) 6, (115) 6, (125) 6
Incline DB Fly (50) 10, (55) 10, (60) 10
Cable Fly 4 x 10
Ring Dips 4 x 10

05/09/15 - Squat

05/09/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (405) 3, (430) 5x3