All posts filed under “wickes

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Wickes Workout 5/16

I am now a huge pussy when it comes to Olympic lifts. Going to regain my manhood and do more cleans etc. This was more cardio than anything really. [Clean circuit 4 rounds. 135 for all reps, don’t drop bar until completion of round. 1… Read More

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Wickes Workout 5/15

Shoulders and arms   Seated DB OH press 1×10@50 1×8@55 6×6@65   Superset Curls/DB lateral raises 6×6@70 5×10@25   Rope Tricep pushdown 4×15   Superset incline curls/single arm OH DB tricep extension 4×10@30 4×10@30   hypertrophy burnout superset 4x thru: AMRAP single arm reverse curl… Read More

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Wickes Workout 5/14

Chest and back BB Bent over Row/10 push-ups between first 6 sets 4×6@165 2×4@185 2×10@135 Bench 5@145 5@170 5@190 1@215 1@235 1@245 AMRAP@145 Superset neutral grip lat pulldown/inclined DB chest fly 4×10 4×10@25 Traps

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Wickes Workout 5/8

Shoulders and arms   Seated military press 2×10@95 5×5@125 Alt front/lateral flyes 4×10@20 Seated DB curls 6×6@40 Reverse grip Tricep pushdown 4×15 Superset slow preacher curl/close grip bench 4×10@50 4×10@135 Superset rope curl/overhead tricep press 4×10 4×15

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Wickes Workout 5/7

Back on the grind after finals week.   Chest/Back Superset bent over Row/pull ups 5×5@165 5×5 slow Bench 1×10@135 1×10@155 6×5@185 Superset behind the back BB shrug/45 pound plate burnout 4×12 4xAMRAP Superset incline DB bench/incline DB flyes 5×8@65 5×10@25 Abs

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Wickes Workout 4/24

OH press 5×110 3+x125 3+x135 2x8x115 AMRAP@95 Flyes/Trap circuit 4x through 10 lateral raises 10 front raises 10 rear delt raises 15 shrugs@65 Slow Curls 5×5@80 Tricep pushdown 4×15 Superset Slow preacher/incline skull crusher 4×10 4×12@70 Superset drop sets 2x through Rope curls Single arm… Read More