Centurion Workout

Samson Workout (Darebee.com)

Punta De Mita Workout #3 (Shoulders/Legs)

Shoulders/Legs (accessory work - Biceps)

Seated Military Press 3 x 8 @ 135lbs

Lateral Raise 3 x 8 @ 25lbs

Frontal Raise 3 x 8 @ 25lbs

Shoulder Press 3 x 8 @ 45lbs

Arnold Press 3 x 8 @ 40lbs

Toro Raise 3 x 8 @ 20lbs

Smith Squats 3 x 8 @ 135lbs
Lunges 3 x 8 @ 45lbs
Squats 3 x 8 @ 45lbs
Leg Extensions 3 x 8 @ 90lbs
Leg Curls 3 x 8 @ 90lbs

EZ Curls 3 x 8 @ 90lbs
Hammer Curls 3 x 8 @ 45lbs
Rotation Curls 3 x 8 @ 45lbs
Cross Curls 3 x 8 @ 40lbs
Cable Curls 3 x 8 @ 90lbs

Punta De Mita Workout #2 (Biceps/Triceps)

Biceps/ Triceps (accessory work - Legs)

EZ Curls 3 x 8 @ 90lbs
Hammer Curls 3 x 8 @ 45lbs
Rotation Curls 3 x 8 @ 45lbs
Cross Curls 3 x 8 @ 40lbs
Cable Curls 3 x 8 @ 90lbs

Cable Press Down 3 x 8 @ 90lbs
Cable Press Over 3 x 8 @ 80lbs
Bench Tricep Kickback 3 x 8 @ 35lbs
Skull Crushers 3 x 8 @ 95lbs
Dips 3 x Fatigue @ body weight

Smith Squats 3 x 8 @ 135lbs
Lunges 3 x 8 @ 45lbs
Squats 3 x 8 @ 45lbs
Leg Extensions 3 x 8 @ 90lbs
Leg Curls 3 x 8 @ 90lbs

Punta De Mita Workout #1 (Chest/Back)

Chest/Back (accessory work - Triceps)

Bench Press 4 x 6 @ 175lbs
Bench Pull Over 3 x 8 @ 60lbs
DB Chest Flye 3 x 8 @ 40lbs
Incline Bench Press 3 x 8 @ 135lbs
DB Chest Press 3 x 8 @ 55lbs
DB Chest Flye 3 x 8 @ 40lbs

Bar Pull Up 4 x 8 @ 135lbs
Single Arm Row 3 x 8 @ 75lbs
Lat Pull Down 3 x 8 @ 135lbs
Seated Cable Row 3 x 8 @ 135lbs
Bent Over Flye 3 x 8 @ 45lbs
Pull Ups 3 x Fatigue @ body weight

Cable Press Down 3 x 8 @ 90lbs
Cable Press Over 3 x 8 @ 80lbs
Bench Tricep Kickback 3 x 8 @ 35lbs
Skull Crushers 3 x 8 @ 95lbs
Dips 3 x Fatigue @ body weight