Workout Plan for June 11, 2018
| Exercise | Set 1 Weight | Rep Range | Set 2 Weight | Rep Range | Set 3 Weight | Rep Range |
|---|---|---|---|---|---|---|
| Overhead Clean & Press | 85 lbs | 10-15 | 85 lbs | 10-15 | 85 lbs | 10-15 |
| Fat Gripz Continental Clean | 55 lbs | 10-15 | 55 lbs | 10-15 | 55 lbs | 10-15 |
| Dumbbell Press | 40 lbs | 10-25 | 40 lbs | 10-25 | 40 lbs | 10-25 |
| Standing Military Press | 60 lbs | 10-15 | 60 lbs | 10-15 | 60 lbs | 10-15 |
| Seated Smith Machine Overhead Press | 85 lbs | 10-15 | 85 lbs | 10-15 | 85 lbs | 10-15 |
| Shoulder Press | 50 lbs | 10-25 | 50 lbs | 10-25 | 50 lbs | 10-25 |
| Lateral Raise | 20 lbs | 10-25 | 20 lbs | 10-25 | 20 lbs | 10-25 |
| Front Raise | 15 lbs | 10-25 | 15 lbs | 10-25 | 15 lbs | 10-25 |
| Machine Rear Delt Fly | 60 lbs | 10-25 | 60 lbs | 10-25 | 60 lbs | 10-25 |
| Incline Sit-Ups | 7.5 lbs | 10-15 | 7.5 lbs | 10-15 | 7.5 lbs | 10-15 |
| Landmine 180's | 55 lbs | 10-15 | 55 lbs | 10-15 | 55 lbs | 10-15 |
Also I will be doing drop sets on the ab machine. So I'll be doing 60 lbs, 50 lbs, 40 lbs, 30 lbs, 20 lbs, 10 lbs with no break in between except to change the weight. This drop set will be done 3 times.
Finally, I'll be going for a 1-rep PB on the Fat-Gripz Clean & Press.