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Old 06-18-2019, 02:17 PM   #1601
Joshua Williams
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Re: JDub - Killing my softness

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rball
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Old 06-24-2019, 08:38 AM   #1602
Joshua Williams
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Re: JDub - Killing my softness

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Day 1 Upper
Exercise Sets Reps
1a. Push Up
3 10
1b. Pull Up
3 10
1c. Band Pull Apart
3 10
2a. Incline Bench Press
3 12, 10, 8
185, 205, 225
2b. Tricep Skull Crusher (rope)
3 12
100, 110, 120
3a. Dumbbell Row
3 12, 10, 8
80, 90, 95
3b. Dumbbell Alternating Curl
3 12, 10, 8
30, 35, 45
4. Military Press
3 12, 10, 8
170, 190, 220
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Old 06-25-2019, 06:27 AM   #1603
Joshua Williams
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Re: JDub - Killing my softness

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Day 1 Upper
Exercise Sets Reps
1a. Push Up
3 10
1b. Pull Up
3 10
1c. Band Pull Apart
3 10
2a. Incline Bench Press
3 12, 10, 8
185, 205, 225
2b. Tricep Skull Crusher (rope)
3 12
110, 120
3a. Dumbbell Row
3 12, 10, 8
80, 90, 95
3b. Dumbbell Alternating Curl
3 12, 10, 8
30, 35, 45
4. Military Press
3 12, 10, 8
170, 190, 220
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Old 06-25-2019, 12:42 PM   #1604
Joshua Williams
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Re: JDub - Killing my softness

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rball
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Old 06-26-2019, 02:12 PM   #1605
Joshua Williams
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Re: JDub - Killing my softness

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Day 3 Lower
Exercise Sets Reps
1a. Bodyweight Squats
3 10
1b. Bodyweight Lunges
3 10 each
1c. Jump Tucks 3 10
2. Squat
3 12, 10, 8
135, 225, 275
3. Deadlift
3 12, 10, 8
135, 185
4. Leg Press
3 15
190, 230, 270
Jump Rope Circuit:
3 rounds of 5 mins with the following intervals.
1 Min - Single Hop
1 Min - Double Hop
1 Min - Right Leg
1 Min - Left Leg
1 Min - Alternating Legs
30-60 seconds rest between rounds
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Old 06-28-2019, 12:32 PM   #1606
Joshua Williams
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Re: JDub - Killing my softness

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rball

Day 5 Full Body

Exercise Sets Reps
1. Squat
3 12, 10, 8
135, 225, 315
2. Dumbbell Incline Press
3 12, 10, 8
75, 85, 100
3. Barbell Row
3 12, 10, 8
130, 170,
4. Dumbbell Lateral Raise
3 12, 10, 8
25, 40, 45
5. Barbell Curl
3 12, 10, 8
130, 150, 160
6. Barbell Overhead Extension (rope)
3 12, 10, 8
90, 110, 120
24 & 30 box jumps
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Old 07-08-2019, 02:29 PM   #1607
Joshua Williams
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Re: JDub - Killing my softness

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y 1
Back, Biceps, Forearms, Traps and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Deadlift (See below)
Row - 150 5 25 30/30/45/45

Wide Grip Pull Up - 160 5 35 30/30/30/30

Standing Dumbbell Curl - 30 4 25 30/30/30
EZ Machine curl - 60 4 25 30/30/30
Seated Barbell Wrist Curl - 50 4 35 30/30/30
Barbell Shrug - 70 5 35 30/30/30/30

Abs exercise (See below) - 80
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Old 07-11-2019, 01:52 PM   #1608
Joshua Williams
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Re: JDub - Killing my softness

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Day 3
Chest, Shoulders and Triceps
Exercise Mini-Sets Rep Goal Total Rest Periods
225 - Bench Press
5 30 30/30/45/45

Hammer Strength Bench - 147 5 30 30/30/30/30

Seated Overhead Press - 40 5 35 30/30/45/45

Dumbbell Lateral Raise - 20 4 30 30/30/30
Bent Over Reverse Flye - 15 4 30 30/30/30
Close Grip Bench Press 135 4 25 30/30/30
Seated Dumbbell Extension - 40 4 30 30/30/30



----------------------------------------------------------------



rball
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Old 07-17-2019, 07:11 AM   #1609
Joshua Williams
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Re: JDub - Killing my softness

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5mi row
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Old 07-17-2019, 07:28 AM   #1610
Joshua Williams
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Re: JDub - Killing my softness

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Day 5
Quads, Hamstrings, Calves and Abs
Exercise Mini-Sets Rep Goal Total Rest Periods
Squat (See below)
Squat - 185 4 40 30/30/30/30

Leg Extension - 130 5 40 30/30/30/30

Stiff Leg Deadlift - 85 5 30 30/30/45/45

Leg Curl - 70 5 35 30/30/30/30

Seated Calf Raise
5 35 30/30/30/30

Abs exercise (See below)
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