12-Week Shortcut To Size

[Squid24]

These high 15 reps were brutal again, after the last couple of weeks of the low reps heavier weight. I definitely needed to take longer rests between sets, on these 15 reps, like 90 - 120 seconds between each set.

Oh yeah, they will get to ya every time

[Darthdingo]

Well I'm out for awhile. Got the flu / nasty cold. A bug has been going around the office, with my coworkers needing a few days off from work, with soar throats, body aches, fevers, etc...

Thing is, I eat organic foods, drink plenty of water, workout, get good sleep. But sometimes this Chicago winter just gets to me in Feb / March time, kicks my butt.

[Squid24]

Well I'm out for awhile. Got the flu / nasty cold. A bug has been going around the office, with my coworkers needing a few days off from work, with soar throats, body aches, fevers, etc...

Thing is, I eat organic foods, drink plenty of water, workout, get good sleep. But sometimes this Chicago winter just gets to me in Feb / March time, kicks my butt.

recoup and come back strong!!

[Darthdingo]

recoup and come back strong!!

Thanks. I hare getting sick, only happens like once a year late winter / early springtime. No way I can lift in this state, all achy and burning throat. Oh well, hopefully in a week I'll be back at it full strength.

[Darthdingo]

Picked up a nice Flu / cold yesterday, current body temp is a balmy 102 F Gotta love having the aches, chills, soar throat, and a fever. Fun times, not.

https://www.youtube.com/watch?v=Q6gRJ6jmkYc

[Darthdingo]

Month 2, Week 1

Monday 02-22-16

Dumbbell Shoulder Press
WARMUP = Empty Bar x 15
WARMUP = 50lbs x 10
4 sets of 12-15 reps
70lbs x 12-15
70lbs x 12-15
70lbs x 12-15
70lbs x 12-15 + 15 second rest pause on final set ( did 6 )

Barbell Up-Right Row
WARMUP = Bar x 15
30lbs x 12
30lbs x 12
30lbs x 12 + 15 second rest pause on final set

Side Lateral
3 sets of 12-15 reps
12lbs dumbbells x 12
12lbs x 12
12lbs x 12 + 15 second rest pause on final set ( did 6 )
Rest-pause on final set

Front Cable Raise
3 sets of 12-15 reps
Rest-pause on final set
12lbs dumbbells x 12
12lbs x 12
12lbs x 12 + 15 second rest pause on final set ( did 6 )

Barbell Shrug
4 sets of 12-15 reps ( each week up the wight 20lbs )
Rest-pause on final set
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15 + 15 second rest pause on final set ( did 10 )

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set

[Darthdingo]

Phase 2, Week 1, Workout 2

Tuesday 02-23-16

- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 120lbs x 5
WARMUP = 50% @ 140lbs x 5
WARMUP = 60% @ 175lbs x 3
Working set = 225lbs x 5
Working set = 225lbs x 5
Working set = 225lbs x 5

Front Dumbbell Squat
WARMUP = 12lbs x 12
WARMUP = 20lbs x 5
40lbs x 12
40lbs x 12
40lbs x 12

Leg Extensions
3 sets of 12
Rest-pause on final set
90lbs x 12
90lbs x 12
90lbs x 12

Lying Leg Curls
3 sets of 3-5 reps
Rest-pause on final set
35lbs x 12
35lbs x 12
35lbs x 12

Crunches
3 sets of 15-20 reps*
Rest-pause on final set

[Darthdingo]

Phase 2, Week 5, Workout 3

Thursday 02-25-16

Barbell Bench Press
4 sets of 12-15 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12 + 15 second rest pause on final set ( did 5 )

Dumbbell Flat Bench Press
3 sets of 12-15 reps
Rest-pause on final set
30lbs ea x 12
30lbs ea x 12
30lbs ea x 12 + 15 second rest pause on final set ( did 6 )

Incline Dumbbell Flyes
3 sets of 12-15 reps
Rest-pause on final set
15lbs ea x 12
15lbs ea x 12
15lbs ea x 12 + 15 second rest pause on final set ( did 8 )

Triceps Pushdown
4 sets of 12-15 reps
Rest-pause on final set
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12 + 15 second rest pause on final set ( did 8 )

Overhead Dumbbell Triceps Extension behind neck
3 sets of 12-15 reps
Rest-pause on final set
25lbs x 12
25lbs x 12
25lbs x 12 + 15 second rest pause on final set ( did 8 )

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set

Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final set

[Darthdingo]

Phase 2, Week 1, Day 4

Friday 02-26-16

Dumbbell Bent Over Row
4 sets of 12-15 reps
Rest-pause on final set
30lbs x 15
30lbs x 14
30lbs x 13
30lbs x 12 + 15 second rest pause on final set ( did 12 )

Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 12-15 reps
Rest-pause on final set
70lbs x 15
70lbs x 15
70lbs x 15 + 15 second rest pause on final set ( did 15 )

Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 12-15 reps
Rest-pause on final set
60lbs x 15
60lbs x 15
60lbs x 15 + 15 second rest pause on final set ( did 15 )

Reverse-Grip Pulldowns
3 sets of 12-15 reps
Rest-pause on final set
70lbs x 15
70lbs x 15
70lbs x 15 + 15 second rest pause on final set ( did 15 )

Barbell Curl
4 sets of 12-15 reps
Rest-pause on final set
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12 + 15 second rest pause on final set ( did 6 )

Incline Dumbbell Curl
3 sets of 3-5 reps
Rest-pause on final set
15lbs x 12
15lbs x 12
15lbs x 12 + 15 second rest pause on final set ( did 6 )

Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final set

[Squid24]

Must be feeling a lot better huh?

[Darthdingo]

Must be feeling a lot better huh?

Thanks for following up. Yeah still feeling tired, and weak, but muscling through these workout, more as a deload, not doing the extra + reps. Everyone I know that has had this Flu, said even after being "sick" it takes a few weeks before you energy is back.

[Darthdingo]

Juts doing some cardio today.

CARDIO;

Walk the doggy in the woods, wearing 30lbs weight vest.

- Pushups = 11, slow form
- Pull ups = 1 x 3, 1 x 3, x 1 x 4
- Pushups = 11, slow form

[Darthdingo]

Month 2, Week 2, Day 1

Monday 02-29-16

4 sets of 9 -11 reps
Dumbbell Shoulder Press
WARMUP = Empty Bar x 15
WARMUP = 50lbs x 10
4 sets of 12-15 reps
80lbs x 9
80lbs x 9
80lbs x 9
80lbs x 9 + 15 second rest pause on final set ( did 3 )

Barbell Up-Right Row
3 sets of 9 - 11 reps
WARMUP = Bar x 15
40lbs x 11
40lbs x 10
40lbs x 9 + 15 second rest pause on final set ( did 6 )

Side Lateral
3 sets of 9 - 11 reps
15lbs dumbbells x 11
15lbs x 10
15lbs x 9 + 15 second rest pause on final set ( did 3 )
Rest-pause on final set

Front Cable Raise
3 sets of 9 - 11 reps
Rest-pause on final set
15lbs dumbbells x 9
15lbs x 9
15lbs x 9 + 15 second rest pause on final set

Barbell Shrug
4 sets of 9 - 11 reps ( each week up the wight 20lbs )
Rest-pause on final set
120lbs x 11
120lbs x 11
120lbs x 11
120lbs x 11 + 15 second rest pause on final set ( did 8 )

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set

[Darthdingo]

Phase 2, Week 2, Workout 2

Tuesday 03-01-16

- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 130lbs x 5
WARMUP = 50% @ 150lbs x 5
WARMUP = 60% @ 180lbs x 3
Working set = 230lbs x 5
Working set = 230lbs x 5
Working set = 230lbs x 5

Front Dumbbell Squat
WARMUP = 15lbs x 12
WARMUP = 25lbs x 5
50lbs x 9
50lbs x 9
50lbs x 9

Leg Extensions
3 sets of 11
Rest-pause on final set
100lbs x 11
100lbs x 11
100lbs x 11

Lying Leg Curls
3 sets of 9-11 reps
Rest-pause on final set
40lbs x 11
40lbs x 11
40lbs x 11

Crunches
3 sets of 15-20 reps*
Rest-pause on final set

[Darthdingo]

Month 2, Week 2, Day 3

Thursday 03-03-16

Barbell Bench Press
4 sets of 9-11 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
110lbs x 9
110lbs x 10
110lbs x 11
110lbs x 9 second rest pause on final set ( did 3 )

Dumbbell Flat Bench Press
3 sets of 9-11 reps
Rest-pause on final set
35lbs ea x 9
35lbs ea x 9
35lbs ea x 12 + 15 second rest pause on final set ( did 4 )

Incline Dumbbell Flyes
3 sets of 9-11 reps
Rest-pause on final set
20lbs ea x 11
20lbs ea x 11
20lbs ea x 11 + 15 second rest pause on final set ( did 6 )

Triceps Pushdown
4 sets of 9-11 reps
Rest-pause on final set
60lbs x 11
60lbs x 11
60lbs x 11
60lbs x 11 + 15 second rest pause on final set ( did 8 )

Overhead Dumbbell Triceps Extension behind neck
3 sets of 9-11 reps
Rest-pause on final set
30lbs x 11
30lbs x 11
30lbs x 11 + 15 second rest pause on final set ( did 8 )

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set

Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final set

[Darthdingo]

Phase 2, Week 2, Day 4

Friday 03-04-16

Dumbbell Bent Over Row
4 sets of 9-11 reps
Rest-pause on final set
35lbs x 9
35lbs x 10
35lbs x 11
35lbs x 9 + 15 second rest pause on final set ( did 12 )

Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 9-11 reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )

Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 9-11reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )

Reverse-Grip Pulldowns
3 sets of 9-11 reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )

Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set
40lbs x 9
40lbs x 10
40lbs x 11
40lbs x 9 + 15 second rest pause on final set ( did 6 )

Incline Dumbbell Curl
3 sets of 9-11 reps
Rest-pause on final set
20lbs x 9
20lbs x 10
20lbs x 11 + 15 second rest pause on final set ( did 6 )

Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final set

[Darthdingo]

Month 2, Week 3, Day 1

Monday 03-07-16

4 sets of 6-8 reps
Dumbbell Shoulder Press
WARMUP = Empty Bar x 12
WARMUP = 50lbs x 10
4 sets of 12-15 reps
100lbs x 6
100lbs x 7
100lbs x 8
100lbs x 6 + Drop set of 30% = 70lbs

Barbell Up-Right Row
3 sets of 6-8 reps
WARMUP = Bar x 10
50lbs x 6
50lbs x 7
50lbs x 8 + Drop set of 30% = 35lbs

Side Lateral
3 sets of 6-8 reps
20lbs dumbbells x 6
20lbs x 7
20lbs x 8 + Drop set of 30% = 15lbs

Front Cable Raise
3 sets of 6-8 reps
Rest-pause on final set
20lbs dumbbells x 6
20lbs x 7
20lbs x 8 + Drop set of 30% = 15lbs

Barbell Shrug
4 sets of 6-8 reps ( each week up the wight 20lbs )
Rest-pause on final set
140lbs x 6
140lbs x 7
140lbs x 8
140lbs x 8 + Drop set of 30% = 100lbs

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set

[Squid24]

Nice, the finish line is in your sights man....keep it going

[Darthdingo]

Nice, the finish line is in your sights man....keep it going

Thanks, just one more month to go after this. I think I might try the intermediate version of Fierce 5 after this ?

[Darthdingo]

Phase 2, Week 3, Workout 2

Tuesday 03-01-16

- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 135lbs x 5
WARMUP = 60% @ 185lbs x 3
Working set = 235lbs x 5
Working set = 235lbs x 5
Working set = 235lbs x 5

Front Dumbbell Squat ( up weight 20lbs ea week )
WARMUP = 15lbs x 12
WARMUP = 30lbs x 5
70lbs x 8
70lbs x 8
70lbs x 8

Leg Extensions
3 sets of 8
Rest-pause on final set
110lbs x 8
110lbs x 8
110lbs x 8

Lying Leg Curls
3 sets of 8 reps
Rest-pause on final set
45lbs x 8
45lbs x 8
45lbs x 8

Crunches
3 sets of 15-20 reps*
Rest-pause on final set

[Darthdingo]

Month 2, Week 3, Day 3

Thursday 03-10-16

Barbell Bench Press
4 sets of 6-8 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
WARMUP = 100lbs x 3
130lbs x 6
130lbs x 6
130lbs x 6
130lbs x 6 + Drop Set 0f 30% = 100lbs ( did 4 )

Dumbbell Flat Bench Press
3 sets of 6-8 reps
Rest-pause on final set
40lbs ea x 6
40lbs ea x 7
40lbs ea x 8 + Drop Set 0f 30% = 30lbs ( did 8 )

Incline Dumbbell Flyes
3 sets of 6-8 reps
Rest-pause on final set
25lbs ea x 8
25lbs ea x 8
25lbs ea x 8 + Drop Set 0f 30% = 20lbs ( did 8 )

Triceps Pushdown
4 sets of 6-8 reps
Rest-pause on final set
70lbs x 8
70lbs x 8
70lbs x 8
70lbs x 8 + Drop Set of 30% = 50lbs ( did 8 )

Overhead Dumbbell Triceps Extension behind neck
3 sets of 6-8 reps
Rest-pause on final set
35lbs x 8
35lbs x 8
35lbs x 8 + Drop Set of 30% = 25lbs ( did 8 )

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set

Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final set

[Darthdingo]

Phase 2, Week 3, Day 4

Friday 03-11-16

Dumbbell Bent Over Row
4 sets of 6-8 reps
Rest-pause on final set
40lbs x 6
40lbs x 7
40lbs x 8
40lbs x 8 + Drop Set of 30% = 30lbs x 8

Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 6-8 reps
Rest-pause on final set
90lbs x 6
90lbs x 7
90lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )

Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 6-8 reps
Rest-pause on final set
100lbs x 6
100lbs x 7
100lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )

Reverse-Grip Pulldowns
3 sets of 6-8 reps
Rest-pause on final set
90lbs x 6
90lbs x 7
90lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )

Barbell Curl
4 sets of 6-8 reps
Rest-pause on final set
45lbs x 6
45lbs x 7
45lbs x 8
45lbs x 6 + Drop Set of 30% = 30lbs x 8

Incline Dumbbell Curl
3 sets of 6-8 reps
Rest-pause on final set
25lbs x 6
25lbs x 7
25lbs x 8 + Drop Set of 30% = 15lbs ( did 8 )

Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final set

[Squid24]

Just checking in on ya...

Looking good so far. Any problems with it?

[Darthdingo]

Just checking in on ya...

Looking good so far. Any problems with it?

Thanks, moving along well, I do find the first weeks almost harder, it has lighter weight but the 15 reps are pretty brutal. I really like the 2nd and 3rd weeks. Second being 9-11 reps with 15 second rest pause at the end, and the third week being 6-8 reps with 30% Drop Set immediately at the end.

[Darthdingo]

Month 2, Week 4, Day 1

Monday 03-14-16

4 sets of 3-5 reps
Dumbbell Shoulder Press
WARMUP = Empty Bar x 12
WARMUP = 50lbs x 10
WARMUP = 80lbs x 3
4 sets of 3-5 reps
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3 + Drop set of 30% = 80lbs ( did 8 )

Barbell Up-Right Row
3 sets of 3-5 reps
WARMUP = Bar x 10
60lbs x 5
60lbs x 5
60lbs x 5 + Drop set of 30% = 40lbs ( did 10 )

Side Lateral
3 sets of 3-5 reps
25lbs dumbbells x 3
25lbs x 4
25lbs x 8 + Drop set of 30% = 12lbs ( did 15 )

Front Cable Raise
3 sets of 3-5 reps
Rest-pause on final set
25lbs dumbbells x 5
25lbs x 4
25lbs x 3 + Drop set of 30% = 15lbs ( did 10 )

Barbell Shrug
4 sets of 3-5 reps ( each week up the wight 20lbs )
Rest-pause on final set
160lbs x 5
160lbs x 5
160lbs x 5
160lbs x 5 + Drop set of 30% = 110lbs ( did 15 )

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set

[Darthdingo]

Phase 2, Week 4, Workout 2

Tuesday 03-15-16

- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 140lbs x 5
WARMUP = 60% @ 190lbs x 3
Working set = 240lbs x 5
Working set = 240lbs x 5
Working set = 240lbs x 5

Front Dumbbell Squat ( up weight 20lbs ea week )
WARMUP = 20lbs x 12
WARMUP = 40lbs x 5
90lbs x 8
90lbs x 8
90lbs x 8

Leg Extensions
3 sets of 8
Rest-pause on final set
120lbs x 8
120lbs x 8
120lbs x 8

Lying Leg Curls
3 sets of 8 reps
Rest-pause on final set
50lbs x 8
50lbs x 8
50lbs x 8

Crunches
3 sets of 15-20 reps*
Rest-pause on final set

[Darthdingo]

Month 2, Week 4, Day 3

Thursday 03-17-16

Barbell Bench Press
4 sets of 3-5 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
WARMUP = 100lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3 + Drop Set 0f 30% = 110lbs ( did 6 )

Dumbbell Flat Bench Press
3 sets of 3-5 reps
Rest-pause on final set
50lbs ea x 3
50lbs ea x 5
50lbs ea x 5 + Drop Set 0f 30% = 35lbs ( did 9 )

Incline Dumbbell Flyes
3 sets of 6-8 reps
Rest-pause on final set
30lbs ea x 5
30lbs ea x 5
30lbs ea x 5 + Drop Set 0f 30% = 20lbs ( did 8 )

Triceps Pushdown
4 sets of 3-5 reps
Rest-pause on final set
80lbs x 5
80lbs x 5
80lbs x 5
80lbs x 5 + Drop Set of 30% = 55lbs ( did 9 )

Overhead Dumbbell Triceps Extension behind neck
3 sets of 6-8 reps
Rest-pause on final set
40lbs x 5
40lbs x 5
40lbs x 5 + Drop Set of 30% = 30lbs ( did 9 )

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set

Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final set

[Squid24]

Thanks, moving along well, I do find the first weeks almost harder, it has lighter weight but the 15 reps are pretty brutal. I really like the 2nd and 3rd weeks. Second being 9-11 reps with 15 second rest pause at the end, and the third week being 6-8 reps with 30% Drop Set immediately at the end.

Well that sounds interesting.

[Darthdingo]

Phase 2, Week 3, Day 4

Friday 03-18-16

Dumbbell Bent Over Row
4 sets of 3-5 reps
Rest-pause on final set
50lbs x 5
50lbs x 5
50lbs x 5
50lbs x 5 + Drop Set of 30% = 35lbs x 8

Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 3-5 reps
Rest-pause on final set
100lbs x 5
100lbs x 5
100lbs x 5+ Drop Set of 30% = 75lbs x ( did 15 )

Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 3-5 reps
Rest-pause on final set
120lbs x 5
120lbs x 5
120lbs x 5 + Drop Set of 30% = 90lbs x ( did 15 )

Reverse-Grip Pulldowns
3 sets of 3-5 reps
Rest-pause on final set
100lbs x 5
100lbs x 5
100lbs x 5 + Drop Set of 30% = 75lbs x ( did 15 )

Barbell Curl
4 sets of 3-5 reps
Rest-pause on final set
50lbs x 3
50lbs x 4
50lbs x 5
50lbs x 5+ Drop Set of 30% = 35lbs x 9

Incline Dumbbell Curl
3 sets of 3-5 reps
Rest-pause on final set
30lbs x 3
30lbs x 4
30lbs x 5 + Drop Set of 30% = 20lbs ( did 9 )

Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final set

[Darthdingo]

Month 3, Week 1, Workout 1

Monday 03-21-16

Dumbbell Shoulder Press
WARMUP = Empty Bar x 12
WARMUP = 50lbs x 6
4 sets of 12-15 reps
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12 + 15 second rest pause on final set ( did 4 )

Side Lateral
3 sets of 12-15 reps
12lbs dumbbells x 12
12lbs x 12
12lbs x 14 + 15 second rest pause on final set ( did 6 )
Rest-pause on final set

Standing Dumbbell Up-Right Row
WARMUP = Bar x 12
20lbs ea x 12
20lbs x 12
20lbs x 14 + 15 second rest pause on final set

Seated Bent-Over Rear Delt Raise
3 sets of 12-15 reps
Rest-pause on final set
10lbs dumbbells x 12
10lbs x 13
10lbs x 14 + 15 second rest pause on final set ( did 6 )

Dumbbell Shrug
4 sets of 12-15 reps ( each week up the wight 20lbs )
Rest-pause on final set
50lbs ea x 15
50lbs x 15
50lbs x 15
50lbs x 15 + 15 second rest pause on final set ( did 10 )

Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set