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Old 12-10-2018, 01:25 PM   #1521
Joshua Williams
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Re: JDub - Killing my softness

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EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Barbell Incline Bench Press - 3-6 reps 185 225 225 235 (4) 245

Weighted Chin-ups - 6-8 reps +25 +30 XX XX

Barbell Skull Crushers - 8-12 reps 80 90 90 XX XX

Barbell Curls - 8-12 reps 155 165 175 XX XX

Weighted Crunches - 8-12 reps 100 110 XX XX
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Old 12-17-2018, 10:33 AM   #1522
Joshua Williams
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Re: JDub - Killing my softness

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EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Barbell Low Box Squats/Sumo Deadlifts - 3-6 reps 135 185 225 275

Dumbbell Lunges - 8-15 reps Bw 5s 10s XX XX

Reverse Hyper Extensions- 8-15 reps Bw XX XX

Cable Woodchoppers - 8-12 reps 30 40 50 XX XX
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Old 12-17-2018, 01:22 PM   #1523
Joshua Williams
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Re: JDub - Killing my softness

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EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Weighted Dips - 3-6 reps Bw 45 70 90 90

Bent Over Rows- 6-8 reps 150 165 185 XX XX

Barbell Skull Crushers - 8-12 reps 70 80 90 XX XX

Dumbbell Curls - 8-12 reps 40 45 XX XX

Weighed Hanging Leg Raises - 8-12 reps Bw XX XX
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Old 12-20-2018, 12:53 PM   #1524
Joshua Williams
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Re: JDub - Killing my softness

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rball
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Old 01-02-2019, 10:27 AM   #1525
Joshua Williams
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Re: JDub - Killing my softness

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EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Weighted Dips - 3-6 reps Bw 45 70 90 90

Bent Over Rows- 6-8 reps 150 165 185 XX XX

Barbell Skull Crushers - 8-12 reps 70 80 90 XX XX

Dumbbell Curls - 8-12 reps 40 45 XX XX

Weighed Hanging Leg Raises - 8-12 reps Bw XX XX
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Old 01-02-2019, 12:35 PM   #1526
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
135, 185, 225
2b. Tricep Skull Crusher (rope)
3 12
40, 50, 60
3a. Dumbbell Row
3 12, 10, 8
55, 60, 65
3b. Dumbbell Alternating Curl
3 12, 10, 8
35, 35, 35
4. Military Press
3 12, 10, 8
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Old 01-03-2019, 03:27 PM   #1527
Joshua Williams
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Re: JDub - Killing my softness

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rball
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Old 01-07-2019, 08:16 AM   #1528
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
3. Deadlift
3 12, 10, 8
4. Leg Press
3 15
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 01-08-2019, 12:17 PM   #1529
Joshua Williams
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Re: JDub - Killing my softness

40 / 221 / 2481

rball
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Old 01-10-2019, 08:18 AM   #1530
Joshua Williams
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Re: JDub - Killing my softness

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Day 5 Full Body
Exercise Sets Reps
1. Squat
3 12, 10, 8
135, 225, 245
2. Dumbbell Incline Press
3 12, 10, 8
55, 70, 80
3. Barbell Row
3 12, 10, 8
120, 140, 150
4. Dumbbell Lateral Raise
3 12, 10, 8
25, 30, 35
5. Barbell Curl
3 12, 10, 8
130, 140
6. Barbell Overhead Extension (rope)
3 12, 10, 8
70, 90
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