David Sickmiller's Blog

5 min row machine

Bench press station (seat one notch forward): 12@9, 9@10, 2 min rest, 8@11, 3 min rest, 5@12, 3 min rest, 5@12, 3 min rest, 5@12

Lat pull down station: 12@8, 10@9, 2 min rest, 10@10, 3 min rest, 8@11, 3 min rest, 8@11, 3 min rest, 8@11

Time: 39 minutes

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@70kg, 6@85kg, 6, 6 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 8@16kg (each side), 7, 7@14kg (3-min rests)
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
• Drop set bicep curl machine, from 25kg

Time: 50 minutes

Weight: 76.5 kg

5 min row machine

Bench press station: 12@9, 12@10, 2 min rest, 9@11, 3 min rest, 6@12, 3 min rest, 6@12, 3 min rest, 6@12

Lat pull down station: 12@8, 10@9, 2 min rest, 10@10, 3 min rest, 8@11, 3 min rest, 8@11, 3 min rest, 8@11

Time: 39 minutes

• 5 min row machine

• Barbell back squats: 12@20kg, 8@60kg, 6@70kg, 6, 6 (3-min rests between work sets)
• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 10@27.5kg, 5@32.5kg, 5@37.5kg, 5, 10
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)

Time: 47 minutes

Weight: 77.3kg

5 min row machine

Bench press station: 12@9, 1 min rest, 12@10, 2 min rest, 9@11, 3 min rest, 6@12, 3 min rest, 6@12

Lat pull down station: 12@8, 1 min rest, 12@9, 2 min rest, 12@10, 3 min rest, 8@11, 3 min rest, 8@11

Time: 33 minutes

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@70kg, 6@80kg, 6, 6 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 8@16kg (each side), 7, 7@14kg (3-min rests)
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
• Drop set bicep curl machine, from 22.5kg

Time: 55 minutes

Weight: 76.3kg

5 min row machine

Lat pull down station: 12@7, 1 min rest, 12@8, 2 min rest, 12@9, 3 min rest, 12@10, 3 min rest, 9@11

Bench press station: 12@8, 1 min rest, 12@9, 2 min rest, 10@10, 3 min rest, 7@11, 3 min rest, 7@11

Time: 33 minutes

• 5 min row machine
• Leg press (5 holes showing): 12@52kg, 12@61kg, 12@70kg, 12@79kg, 12, 12 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 9@14kg (each side), 8, 7 (3-min rests)
• Drop set bicep curl machine, from 22.5kg

Time: 39 minutes

Weight: 76.5 kg

5 min row machine

Lat pull down station: 12@6, 12@7, 1 min rest, 12@8, 3 min rest, 12@9

Bench press station: 12@7, 1 min rest, 12@8, 2 min rest, 12@9, 3 min rest, 10@10

Time: 23 minutes

• 5 min row machine

• Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@35kg, 12
• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 10@27.5kg, 5@32.5kg, 5, 10, 10@25kg
• 1 drop set of assisted pull-ups, neutral grip

Time: 37 minutes

Weight: 76.9 kg