Why’s It So Heavy

 Lifetime Fitness, Boca Raton FL

Elliptical
5:00 Minutes 10 Resistance

A1 Hammer Seated Shoulder Press:
70×10×1
80×10×2
90×7×1

A2 1 Arm Side Lat Raise:
25×10×3

B1 Alternate DB Shoulder Press:
35×10×1
40×10×2

B2 Front DB Raise:
25×10×2
30×9×1

C1 Upright Rows:
85×10×3
Used some EZ curl bar with rubber coated hex weight. I swear the rubber made it fell like it was 110lbs.

C2 Face Pulls:
50×10×1
80×10×1
90×10×1

D1 Shrugs:
135×10×1
185×10×1
205×8×1

D2 Stiff Arm Pushdowns:
45×10×1
55×10×1
60×10×1

Duration: 75 minutes

  Warmup
Elliptical
5:00 Minutes 6 Resistance

A1 OHP Press:
95×10x1
105×10x2
110×10x1

A2 1 Arm Side Lat Raise:
25×10x3

B1 Alternate DB Shoulder Press:
37.5×10x3

B2 Front DB Raise:
25×10x3

C1 Upright Rows:
95×10x2
100×10x1

C2 Incline Rear Delt Raise:
25×10x3

D1 Shrugs:
135×10x1
165×10x2

D2 Power Cleans:
100×10x3

Duration: 75 minutes

Warmup
Elliptical
5:00 Minutes 6 Resistance

A1 OHP Press:
95×10x2
105×10x2

A2 1 Arm Side Lat Raise:
22.5×10x3

B1 Alternate DB Shoulder Press:
40×8x1
35×10x2

B2 Front DB Raise:
22.5×10x3

C1 Upright Rows:
85×10x1
90×10x2

C2 Incline Rear Delt Raise:
22.5×10x3

D1 Shrugs:
135×10x1
155×10x1
165×10x1

D2 Power Cleans:
95×10x1
95×10x1
100×10x1

1:00 Minute Between Sets

Duration: 60 minutes

A1 OHP Press:
95x10x3

A2 1 Arm Side Lat Raise:
20x10x3

B1 Alternate DB Shoulder Press:
35x10x3

B2 Front DB Raise:
20x10x3

C1 Upright Rows:
85x10x3

C2 Incline Rear Delt Raise:
20x10x3

D1 Shrugs:
135x10x1
155x10x2

D2 Power Cleans:
95x10x3

Duration: 60 minutes

Warm Up
Bulgarian Split Squats 2×10
Blast Strap Push Ups 2×10
Overhead Squat PVC Pipe 2×10
Band Pull Aparts With Hips (trying to get groin stronger) 2×10

SLRDL:
135×12x1
205×12x1
225×12x2

Face Pulls:
Pin3×12x1
Pin4×12x2

Hammer Grip Chin-Ups:
8×1
6×2

Cursl BB Straignt Bar:
65×12x1
70×12x2

Block Jumps 16″ Block:
12×3

Good Morning - barbell:
115×12x1
125×12x1
145×12x1

Bench Dips:
bwx12×3

Elliptical - machine:
20:00 Min Res 6

Been using this template since the July 1st (10 times through each split). Time to change it up some. Lets see what exercises I haven’t done in a while

Duration: 80 minutes

On the road workout Athletic Club Boca Raton

Face Pull:
80×6x1
100×6x3

SLDL:
225×6x1
245×6x1
275×6x1
225×10x1

Good Morning - barbell:
95×6x1
115×6x1
135×6x1
145×6x1

High Pulls:
95×6x1
115×6x1
125×6x1
135×6x1

DARC’s:
30×10x1
35×10x2

Finished with foam roller

Duration: 60 minutes