Badrock’s Workouts

Extensions - 4×10-20

Leg presses

800×20

900×20

1,000×20

quad leg presses

600×15 for 2 sets

hack squats

3plates per sidex20

4plates per sidex20

5plates per sidex12

smith barbell lunges

185×10-12 for 2sets

lying leg curls superset with elevated leg curls - 4×10-12

standing calve raises - 5×15-20

seated calve raises - 3×15-20

Nice leg work today, didn’t squat this week, probably wont squat next week either, i do plan to deadlift though on my back day….took some pics, i’ll post them later 

Incline Bench - 135×20, 225×12, 275×10, 315×7, 225×6 (drop set)

flat dumbbell bench - 100×12, 120×12, 130×8, 80×15(drop set)

pec dec - 4×10-15

decline bench - 225×10, 275×8, 225×8(drop set)

supersets

cable curls/pushdowns - 4×8-12

dumbbell preacher curls - 40, 50, 60 all for 10-15 / overhead ezbar extensions - 3×10-12

hammer curls / rope pushdowns - 3×10-12

Nice workout today, went quick, i dont like doing arms on their own day so i went ahead and forced it in on this day. I had a ton of energy today, the diet lane helped me with is really paying off, im back on track with my weight loss. Hope to reach my goal by this time next year

machine preacher curls superset with rope pushdowns - 3×15-20 (warmup)

alternating db curls - 40×12, 50×12, 60×10, 70×6, 35×8-10 (drop set)

smith close grip bench - 225×15, 275×12, 275×10, 185×10 (drop set)

cable preacher curls - 3×10-12

overhead dumbbell extensions - 110’sx 3×10-12

two armed hammer curls - 3×8-10

skull crushers - 3×10-12

Typical arm work, boring….gonna do some cardio today cause i didn’t do it yesterday 

Here is my shoulder work from yesterday

Smith Military presses

135×10

185×10

225×12

275×10

315×3 (just wanted to try it, PR though)

225×10

seated side laterals - 3×10-12

bentover laterals - 3×10-12

reverse pec dec - 3×10-12

barbell front raises - 3×10-12

thats it, no traps cause i did them with back earlier in the week 

seated barbell shoulder presses  - barx15, 95×15, 135×10, 185×10, 225×8

hammer strength shoulder presses, 1plate per sidex10, 2plates per sidex10, 2plates+25lbplatex10

side lateras, cable side laterals, rope pushdowns, barbell skull crushers, straight bar pushdowns, ez bar preacher curls, seated dumbbell curls, hammer curls - all for 3 sets of 8 to 12

Great workout today