Lee's Body Part Split

lee1463 · April 4, 2019, 7:47am

Shoulders

Rowing (Machine)
Set 1: 0.1 km | 5:00

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 130 lb × 10 @ 9
Set 3: 140 lb × 10 @ 8.5
Set 4: 140 lb × 10 @ 9
Set 5: 140 lb × 10 @ 9.5
Set 6: 140 lb × 10 @ 10
Set 7: 70 lb × 9 @ 10 [Drop Set]
Set 8: 50 lb × 10 @ 10 [Drop Set]

Rear Lateral Raise (machine)
Set 1: 110 lb × 14 @ 8
Set 2: 110 lb × 14 @ 8.5
Set 3: 110 lb × 13 @ 9.5
Set 4: 110 lb × 13 @ 10
Set 5: 90 lb × 7 @ 10 [Drop Set]
Set 6: 70 lb × 9 @ 10 [Drop Set]
Set 7: 50 lb × 13 @ 10 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 60 lb × 12 @ 8.5
Set 2: 60 lb × 12 @ 8.5
Set 3: 60 lb × 12 @ 8.5
Set 4: 60 lb × 12 @ 9
Set 5: 30 lb × 12 @ 10 [Drop Set]
Set 6: 20 lb × 15 @ 10 [Drop Set]

Behind The Back Cable Curls
Set 1: 30 lb × 15
Set 2: 30 lb × 15
Set 3: 30 lb × 15

Lateral Raise (Cable)
Set 1: 20 lb × 13 @ 8.5
Set 2: 20 lb × 13 @ 8.5
Set 3: 20 lb × 13 @ 10
Set 4: 10 lb × 10 @ 10 [Drop Set]

lee1463 · April 4, 2019, 1:48pm

Hamstrings/Triceps/Calves

Stiff Leg Deadlift (Barbell)
Set 1: 155 lb × 10 @ 9
Set 2: 155 lb × 10 @ 9.5
Set 3: 155 lb × 10 @ 9.5
Set 4: 135 lb × 10 @ 8.5

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 125 lb × 5 @ 9
Set 3: 125 lb × 5 @ 9.5
Set 4: 125 lb × 5 @ 9.5
Set 5: 125 lb × 5 @ 9.5
Set 6: 125 lb × 5 @ 10
Set 7: 45 lb × 14 @ 10 [Drop Set]
Set 8: 1 lb × 8 @ 10 [Drop Set]

Seated Leg Curl (Machine)
Set 1: 140 lb × 12 @ 9
Set 2: 160 lb × 10 @ 9
Set 3: 160 lb × 10 @ 10
Set 4: 160 lb × 10 @ 10
Set 5: 80 lb × 10 @ 10 [Drop Set]

Skullcrusher (Barbell)
Set 1: 105 lb × 6 @ 8.5
Set 2: 105 lb × 6 @ 8.5
Set 3: 105 lb × 6 @ 8.5
Set 4: 105 lb × 6 @ 9
Set 5: 105 lb × 6 @ 10
Set 6: 70 lb × 12 @ 10 [Drop Set]
Set 7: 40 lb × 16 @ 10 [Drop Set]
Set 8: 20 lb × 18 @ 10 [Drop Set]

Calf Press on Leg Press
Set 1: 180 lb × 15 @ 7
Set 2: 270 lb × 12 @ 8
Set 3: 270 lb × 13 @ 9.5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 100 lb × 15
Set 4: 100 lb × 15
Set 5: 50 lb × 15 [Drop Set]
Set 6: 30 lb × 30 [Drop Set]

lee1463 · April 4, 2019, 10:13pm

Chest/Biceps

Crunch Machine
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 2 @ 8
Set 4: 285 lb × 2 @ 8.5
Set 5: 305 lb × 2 @ 9
Set 6: 325 lb × 1 @ 10

Dumbbell Pullover
Set 1: 75 lb × 13 @ 8
Set 2: 75 lb × 13 @ 8.5
Set 3: 75 lb × 13 @ 8.5

Incline DB Press
Set 1: 220 lb × 3 @ 8.5
Set 2: 220 lb × 3 @ 8.5
Set 3: 220 lb × 3 @ 8.5
Set 4: 220 lb × 3 @ 8.5
Set 5: 220 lb × 3 @ 8.5
Set 6: 110 lb × 15 @ 10 [Drop Set]

Bicep Curl (Barbell)
Set 1: 85 lb × 8
Set 2: 85 lb × 8 @ 8
Set 3: 65 lb × 12 @ 8.5

lee1463 · April 9, 2019, 4:49pm

Chest/Calves
Crunch Machine
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Bench Press (Dumbbell)
Set 1: 150 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 280 lb × 3 @ 9.5
Set 4: 280 lb × 3 @ 10
Set 5: 280 lb × 3 @ 10
Set 6: 280 lb × 3 @ 10
Set 7: 280 lb × 2 @ 10

Dumbbell Pullover
Set 1: 75 lb × 13 @ 8
Set 2: 75 lb × 13 @ 8.5
Set 3: 75 lb × 13 @ 8.5

Decline Bench Press (Barbell)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10

Standing Calf Raise (Machine)
Set 1: 275 lb × 10
Set 2: 275 lb × 10

Cable Chest Fly
Set 1: 100 lb × 10 @ 8
Set 2: 100 lb × 10 @ 8.5
Set 3: 100 lb × 10 @ 9
Set 4: 50 lb × 10 @ 10 [Drop Set]

lee1463 · April 9, 2019, 9:37pm

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 8
Set 4: 395 lb × 2 @ 8.5
Set 5: 425 lb × 2 @ 9

Weighted Pull Up
Set 1: 1 lb × 10
Set 2: 1 lb × 10
Set 3: 1 lb × 8
Set 4: 1 lb × 6
Set 5: 1 lb × 6

T Bar Row
Set 1: 205 lb × 3 @ 9
Set 2: 205 lb × 3 @ 9
Set 3: 180 lb × 5 @ 9
Set 4: 180 lb × 5 @ 8.5
Set 5: 180 lb × 5 @ 8.5
Set 6: 90 lb × 12 @ 10 [Drop Set]

Lat Pulldown (Cable)
Set 1: 200 lb × 8 @ 9
Set 2: 200 lb × 8 @ 8.5
Set 3: 200 lb × 8 @ 8.5
Set 4: 100 lb × 12 @ 10 [Drop Set]

Seated Row (Cable)
Set 1: 160 lb × 8 @ 9
Set 2: 160 lb × 8 @ 9
Set 3: 140 lb × 8 @ 8.5
Set 4: 70 lb × 13 @ 10 [Drop Set]

lee1463 · April 10, 2019, 3:58am

Shoulders
Rowing (Machine)
5:00min.

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 130 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8.5
Set 4: 140 lb × 10 @ 8.5
Set 5: 140 lb × 10 @ 9.5
Set 6: 140 lb × 10 @ 10
Set 7: 70 lb × 8 @ 10 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 60 lb × 12 @ 8.5
Set 2: 60 lb × 12 @ 8.5
Set 3: 60 lb × 12 @ 9
Set 4: 60 lb × 12 @ 9
Set 5: 30 lb × 10 @ 10 [Drop Set]

Rear Lateral Raise (machine)
Set 1: 110 lb × 15 @ 8
Set 2: 110 lb × 14 @ 9.5
Set 3: 110 lb × 13 @ 10
Set 4: 110 lb × 10 @ 10
Set 5: 50 lb × 13 @ 10 [Drop Set]

lee1463 · April 10, 2019, 11:54am

Hamstrings/Triceps/Calves

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 10 @ 9
Set 2: 135 lb × 10 @ 9
Set 3: 135 lb × 10 @ 9
Set 4: 135 lb × 5 @ 9

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 7 @ 8.5
Set 3: 115 lb × 7 @ 8.5
Set 4: 115 lb × 7 @ 8.5
Set 5: 115 lb × 7 @ 8.5
Set 6: 115 lb × 7 @ 8.5
Set 7: 1 lb × 12 @ 10 [Drop Set]

Seated Leg Curl (Machine)
Set 1: 140 lb × 12 @ 9
Set 2: 160 lb × 10 @ 9
Set 3: 160 lb × 10 @ 9
Set 4: 160 lb × 10 @ 10
Set 5: 80 lb × 12 @ 10 [Drop Set]
Set 6: 50 lb × 15 @ 10 [Drop Set]

Skullcrusher (Barbell)
Set 1: 105 lb × 6 @ 8.5
Set 2: 105 lb × 6 @ 9
Set 3: 105 lb × 6 @ 8.5
Set 4: 105 lb × 6 @ 9
Set 5: 105 lb × 6 @ 10
Set 6: 70 lb × 10 @ 10 [Drop Set]
Set 7: 40 lb × 20 @ 10 [Drop Set]
Set 8: 20 lb × 30 @ 10 [Drop Set]

Seated Calf Raise
Set 1: 135 lb × 12 @ 9
Set 2: 135 lb × 12 @ 9
Set 3: 135 lb × 12 @ 8.5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 15 @ 8.5
Set 2: 50 lb × 16 @ 8.5 [Drop Set]
Set 3: 110 lb × 15 @ 9.5
Set 4: 50 lb × 15 @ 9.5 [Drop Set]
Set 5: 110 lb × 13 @ 10
Set 6: 30 lb × 20 @ 10 [Drop Set]

lee1463 · April 11, 2019, 3:31am

Quads/Glutes/Biceps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 2 @ 8.5
Set 4: 360 lb × 2 @ 9
Set 5: 390 lb × 2 @ 9

Weighted Chins
Set 1: 25 lb × 8 @ 8.5
Set 2: 25 lb × 7 @ 9
Set 3: 25 lb × 7 @ 8.5
Set 4: 25 lb × 7 @ 9.5

Hip Thrust (Barbell)
Set 1: 225 lb × 8 @ 7
Set 2: 365 lb × 6 @ 9.5
Set 3: 365 lb × 6 @ 8.5

lee1463 · April 14, 2019, 6:46pm

Shoulders

Rowing Machine (Warm Up)
Set 1: 0.1 km | 3:30

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 130 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8.5
Set 4: 140 lb × 10 @ 8.5
Set 5: 140 lb × 8 @ 9.5
Set 6: 130 lb × 10 @ 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 15 @ 8
Set 2: 60 lb × 12 @ 10 [Drop Set]
Set 3: 110 lb × 13 @ 10
Set 4: 60 lb × 12 @ 10 [Drop Set]
Set 5: 110 lb × 12 @ 10
Set 6: 60 lb × 10 @ 10 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 60 lb × 12 @ 8.5
Set 2: 30 lb × 8 @ 10 [Drop Set]
Set 3: 60 lb × 12 @ 9
Set 4: 30 lb × 8 @ 10 [Drop Set]
Set 5: 60 lb × 12 @ 10
Set 6: 30 lb × 9 @ 10 [Drop Set]
Set 7: 60 lb × 11 @ 10
Set 8: 30 lb × 9 @ 10 [Drop Set]

Chin Up
Set 1: +1 lb × 8
Set 2: +1 lb × 6
Set 3: +1 lb × 6

Lateral Raise (Cable)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 20 lb ×

lee1463 · April 14, 2019, 11:20pm

Hamstrings/Triceps

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 10 @ 8.5
Set 2: 135 lb × 10 @ 9
Set 3: 135 lb × 10 @ 9
Set 4: 135 lb × 7 @ 9

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 8 @ 8.5
Set 3: 1 lb × 10 @ 10 [Drop Set]
Set 4: 115 lb × 8 @ 10
Set 5: 1 lb × 10 @ 10 [Drop Set]
Set 6: 115 lb × 7 @ 10
Set 7: 1 lb × 10 @ 10 [Drop Set]
Set 8: 115 lb × 5 @ 10
Set 9: 1 lb × 8 @ 10 [Drop Set]

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8.5
Set 2: 160 lb × 8 @ 9
Set 3: 160 lb × 10 @ 9
Set 4: 140 lb × 10 @ 10

Skullcrusher (Barbell)
Set 1: 105 lb × 5 @ 10
Set 2: 105 lb × 5 @ 10
Set 3: 105 lb × 5 @ 8.5
Set 4: 105 lb × 5 @ 9
Set 5: 105 lb × 4 @ 10
Set 6: 70 lb × 10 @ 10 [Drop Set]
Set 7: 40 lb × 15 @ 10 [Drop Set]
Set 8: 20 lb × 15 @ 10 [Drop Set]

Snatch Grip Back Extension
Set 1: 95 lb × 7 @ 9.5
Set 2: 115 lb × 6 @ 9.5
Set 3: 115 lb × 6 @ 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 15 @ 8.5
Set 2: 110 lb × 15 @ 8.5
Set 3: 110 lb × 13 @ 10
Set 4: 100 lb × 12 @ 10
Set 5: 50 lb × 16 [Drop Set]
Set 6: 30 lb × 21 @ 10 [Drop Set]

lee1463 · April 17, 2019, 3:30am

Quads/Glutes/Biceps

Cycling (Indoor)
Set 1: 5:00

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 4 @ 8
Set 4: 365 lb × 3 @ 8.5
Set 5: 405 lb × 1 @ 9.5
Set 6: 405 lb × 1 @ 9.5

Bicep Curl (Barbell)
Set 1: 85 lb × 8 @ 8
Set 2: 95 lb × 8 @ 9
Set 3: 95 lb × 8 @ 10 [Failure]
Set 4: 85 lb × 8 @ 8.5
Set 5: 65 lb × 10 @ 10 [Drop Set]
Set 6: 45 lb × 12 @ 10 [Drop Set]

Hip Thrust (Barbell)
Set 1: 225 lb × 8 @ 7
Set 2: 365 lb × 6 @ 8.5
Set 3: 395 lb × 6 @ 9.5
Set 4: 395 lb × 6 @ 9.5

Weighted Chins
Set 1: 25 lb × 7 @ 8.5
Set 2: 25 lb × 6 @ 9.5
Set 3: 1 lb × 7 @ 8.5
Set 4: 1 lb × 7 @ 8.5

Leg Extension (Machine)
Set 1: 200 lb × 10 @ 8.5
Set 2: 200 lb × 10 @ 8.5
Set 3: 200 lb × 10 @ 8.5
Set 4: 140 lb × 6 @ 10 [Drop Set]

lee1463 · April 17, 2019, 9:05pm

Chest/Calves

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 280 lb × 3 @ 9
Set 4: 280 lb × 3 @ 9.5
Set 5: 280 lb × 3 @ 9
Set 6: 280 lb × 3 @ 9
Set 7: 280 lb × 3 @ 10

Dumbbell Pullover
Set 1: 75 lb × 13 @ 8
Set 2: 75 lb × 13 @ 8.5
Set 3: 75 lb × 13 @ 8.5

Incline Bench Press (Barbell)
Set 1: 135 lb × 6 @ 7
Set 2: 225 lb × 6 @ 8.5
Set 3: 225 lb × 6 @ 8.5
Set 4: 225 lb × 5 @ 8.5

Standing Calf Raise (Machine)
Set 1: 250 lb × 10 @ 8
Set 2: 275 lb × 10 @ 8
Set 3: 275 lb × 11 @ 8

Decline Bench Press (Barbell)
Set 1: 250 lb × 6 @ 9
Set 2: 250 lb × 6 @ 9
Set 3: 230 lb × 6 @ 8.5

lee1463 · April 18, 2019, 2:22am

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 4 @ 8
Set 4: 395 lb × 3 @ 9
Set 5: 435 lb × 2 @ 9

Weighted Pull Up
Set 1: 25 lb × 5 @ 9
Set 2: 25 lb × 5 @ 9
Set 3: 25 lb × 4 @ 9.5
Set 4: 25 lb × 5 @ 9.5
Set 5: 1 lb × 5 @ 8.5

T Bar Row
Set 1: 180 lb × 5 @ 8
Set 2: 180 lb × 5 @ 8
Set 3: 180 lb × 5 @ 8.5
Set 4: 180 lb × 5 @ 8.5
Set 5: 180 lb × 5 @ 8.5

Lat Pulldown (Cable)
Set 1: 200 lb × 8 @ 8.5
Set 2: 200 lb × 8 @ 8.5
Set 3: 200 lb × 8 @ 8.5

Seated Row (Cable)
Set 1: 140 lb × 8 @ 8.5
Set 2: 140 lb × 8 @ 8.5
Set 3: 150 lb × 8 @ 8.5
Set 4: 150 lb × 8 @ 8.5

Rear Lateral Raise
Set 1: 70 lb × 6
Set 2: 30 lb × 12 @ 10 [Drop Set]
Set 3: 70 lb × 6
Set 4: 30 lb × 12 @ 10 [Drop Set]
Set 5: 70 lb × 6 @ 10
Set 6: 30 lb × 12 @ 10 [Drop Set

lee1463 · April 18, 2019, 11:04am

Shoulders

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 130 lb × 10
Set 3: 200 lb × 3 @ 9.5
Set 4: 200 lb × 3 @ 9.5
Set 5: 200 lb × 3 @ 9.5
Set 6: 190 lb × 3 @ 8.5
Set 7: 190 lb × 4 @ 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 15 @ 8
Set 2: 60 lb × 13 @ 10 [Drop Set]
Set 3: 110 lb × 15 @ 10
Set 4: 60 lb × 12 @ 10 [Drop Set]
Set 5: 110 lb × 12 @ 10
Set 6: 60 lb × 12 @ 10 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 60 lb × 12 @ 8.5
Set 2: 30 lb × 10 @ 10 [Drop Set]
Set 3: 60 lb × 12 @ 9.5
Set 4: 30 lb × 10 @ 10 [Drop Set]
Set 5: 60 lb × 12 @ 9.5
Set 6: 30 lb × 10 @ 10 [Drop Set]
Set 7: 60 lb × 12 @ 10
Set 8: 30 lb × 10 @ 10 [Drop Set]

Hammer Curl (Dumbbell)
Set 1: 50 lb × 15 @ 9
Set 2: 50 lb × 15 @ 9
Set 3: 50 lb × 10 @ 8.5

Lateral Raise (Cable)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15

lee1463 · April 18, 2019, 10:29pm

Hamstrings/Triceps

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 @ 8.5
Set 2: 155 lb × 8 @ 8.5
Set 3: 155 lb × 8 @ 8.5
Set 4: 135 lb × 8 @ 8.5

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 135 lb × 4 @ 9.5
Set 3: 135 lb × 4 @ 9
Set 4: 135 lb × 4 @ 9
Set 5: 135 lb × 4 @ 9.5
Set 6: 135 lb × 4 @ 10

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8.5
Set 2: 160 lb × 10 @ 9
Set 3: 160 lb × 10 @ 9.5
Set 4: 160 lb × 10 @ 10

Skullcrusher (Barbell)
Set 1: 120 lb × 3 @ 9.5
Set 2: 120 lb × 3 @ 10
Set 3: 120 lb × 2 @ 10
Set 4: 70 lb × 13 @ 10

Snatch Grip Back Extension
Set 1: 95 lb × 6 @ 8.5
Set 2: 95 lb × 6 @ 8.5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 15 @ 8.5
Set 2: 50 lb × 15 @ 10 [Drop Set]
Set 3: 110 lb × 13 @ 9
Set 4: 60 lb × 15 @ 10 [Drop Set]

lee1463 · April 19, 2019, 9:11pm

Quads/Glutes/Biceps

Cycling (Indoor)
Set 1: 5:00

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 2 @ 8
Set 4: 360 lb × 2 @ 9
Set 5: 380 lb × 2 @ 9
Set 6: 410 lb × 1 @ 9.5
Set 7: 410 lb × 1 @ 10

Weighted Chins
Set 1: 25 lb × 5 @ 8
Set 2: 35 lb × 5 @ 9
Set 3: 35 lb × 4 @ 9.5
Set 4: 25 lb × 5 @ 8.5
Set 5: 25 lb × 5 @ 8.5

Hip Thrust (Barbell)
Set 1: 225 lb × 8 @ 7
Set 2: 385 lb × 6 @ 10
Set 3: 385 lb × 6 @ 8.5
Set 4: 385 lb × 6 @ 9

Bicep Curl (Barbell)
Set 1: 85 lb × 8 @ 8
Set 2: 85 lb × 8 @ 8.5
Set 3: 85 lb × 8 @ 8.5
Set 4: 85 lb × 8 @ 8.5
Set 5: 65 lb × 10 @ 10 [Drop Set]
Set 6: 45 lb × 13 @ 10 [Drop Set]

Leg Extension (Machine)
Set 1: 200 lb × 10 @ 8.5
Set 2: 200 lb × 10 @ 8.5
Set 3: 200 lb × 10 @ 9

Hammer Curl (Dumbbell)
Set 1: 50 lb × 15 @ 9
Set 2: 40 lb × 13 @ 8
Set 3: 40 lb × 12 @ 8

lee1463 · April 20, 2019, 2:32pm

It’s all fun and games until your nose explodes halfway through your last set of incline BP and you just keep going instead of stopping the bleeding. Looked like someone got murdered in the gym.
**

**

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 240 lb × 4 @ 8
Set 4: 265 lb × 3 @ 9
Set 5: 285 lb × 2 @ 10

Dumbbell Pullover
Set 1: 75 lb × 15 @ 8
Set 2: 75 lb × 15 @ 8.5
Set 3: 75 lb × 15 @ 8.5

Decline Cable Fly
Set 1: 100 lb × 8
Set 2: 120 lb × 8
Set 3: 140 lb × 8

Lateral Raise (Cable)
Set 1: 20 lb × 15 @ 7
Set 2: 30 lb × 12 @ 8.5
Set 3: 40 lb × 10 @ 9.5

Incline DB Press
Set 1: 220 lb × 3 @ 8.5
Set 2: 220 lb × 6 @ 8.5

lee1463 · April 21, 2019, 6:34pm

Back

Rowing (Machine)
Set 1: 0.1 km | 3:30

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 8
Set 4: 395 lb × 2 @ 9
Set 5: 420 lb × 2 @ 10

Weighted Pull Up
Set 1: 35 lb × 3 @ 8.5
Set 2: 35 lb × 3 @ 8.5
Set 3: 35 lb × 3 @ 9.5
Set 4: 25 lb × 4 @ 9.5
Set 5: 1 lb × 7 @ 9

T Bar Row
Set 1: 180 lb × 5 @ 8
Set 2: 180 lb × 5 @ 8
Set 3: 135 lb × 10 @ 10
Set 4: 135 lb × 8 @ 10

Lat Pulldown (Cable)
Set 1: 200 lb × 7 @ 8.5
Set 2: 180 lb × 8 @ 8.5

Seated Row (Cable)
Set 1: 140 lb × 8 @ 8.5
Set 2: 140 lb × 10 @ 8.5
Set 3: 140 lb × 10

Rear Lateral Raise
Set 1: 70 lb × 6
Set 2: 30 lb × 10 @ 10 [Drop Set]
Set 3: 70 lb × 6
Set 4: 30 lb × 12 @ 10 [Drop Set]
Set 5: 70 lb × 6 @ 10
Set 6: 30 lb × 12 @ 10 [Drop Set]

lee1463 · April 22, 2019, 6:34pm

Shoulders

Rowing (Machine)
Set 1: 0.7 km | 3:30

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 9.5
Set 4: 140 lb × 10 @ 10
Set 5: 140 lb × 8 @ 10
Set 6: 140 lb × 10 @ 10

Lateral Raise (Dumbbell)
Set 1: 60 lb × 13 @ 8.5
Set 2: 30 lb × 8 @ 10 [Drop Set]
Set 3: 60 lb × 13 @ 8.5
Set 4: 30 lb × 10 @ 10 [Drop Set]
Set 5: 60 lb × 13 @ 10
Set 6: 60 lb × 12 @ 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 14 @ 9.5
Set 2: 110 lb × 14 @ 10
Set 3: 110 lb × 12 @ 10
Set 4: 110 lb × 11 @ 10

Lateral Raise (Cable)
Set 1: 30 lb × 10 @ 7
Set 2: 20 lb × 12
Set 3: 20 lb × 12

lee1463 · April 23, 2019, 1:08am

Hamstrings/Triceps/Calves

Crunch (Machine)
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 12

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 7 @ 9
Set 3: 115 lb × 7 @ 9
Set 4: 115 lb × 7 @ 9.5
Set 5: 115 lb × 6 @ 10
Set 6: 115 lb × 6 @ 10

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 225 lb × 5 @ 9
Set 3: 225 lb × 5 @ 9.5
Set 4: 225 lb × 5 @ 10

Skullcrusher (Barbell)
Set 1: 110 lb × 5 @ 9
Set 2: 110 lb × 5 @ 9
Set 3: 110 lb × 5 @ 9.5
Set 4: 110 lb × 5 @ 9
Set 5: 110 lb × 5 @ 9

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8
Set 2: 160 lb × 10 @ 9
Set 3: 160 lb × 8 @ 9.5

Seated Calf Raise
Set 1: 135 lb × 12 @ 8
Set 2: 135 lb × 12 @ 8.5
Set 3: 135 lb × 12 @ 8.

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Lee's Body Part Split

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