Workout plan for three weeks

buffdudeintraining2018

I challenge you to do this workout 10s in between sets do it fast with right form

Before every day session do 50 push ups and 20 pull ups



Morning 1
Squat 5x5
Leg press 5x5
Leg extension 5x5
Cardio 10 min
Day one  
10 min on cardio
Bench 5x10 – 5x15 back to back first five go up 10lbs every time then go down 5lbs every time
Tri pull down 8x8 back to back
Db bench 5x10
Tri pull down 5x5
Machine Chest Fly 5x8
5 min cardio
 
Morning 2
Shoulder raises 5x10
Pull ups 5x10
Lat pull down 5x8
10 min cardio
DAY 2
Pull ups 5x10
Bi curls 5x8
Lat pull down machine 5x8
Ez bar curls 5x5
Lat pull down cable machine 5x5
Preacher curls 5x8
Lawn mowers 5x10
 
Morning 3
Bench 5x8
Tri pull down 5x8
Db bench 5x5
Tri pull down 5x5
Cardio 10 min
Day 3
Db shoulder press 5x8
Rush n twist 3x20
Shoulder side, front raise 5x10
Ab (crunch) machine 5x8
60s shoulder press 3 sets- put on 2 10lbs and a 5lbs on each side. Rep 10 take off the fives. Rep 10 take of tens. Rep 10 take off tens. Rep 30 of the bar. Thus the name 60s

Sit ups 5x10
 
Shrugs 5x5
Bi curls 5x5
Lawn mowers 5x5
Cardio 10 min
Day 4
Squats 5x8
Leg press 5x5
Leg extension 5x8
Stair machine 10 min
Morning 5
50 push ups
40 sit ups
20 pull ups
Cardio 8 min
Day 5
Chest press machine 8x5
Bi curls 5x5
Tri pull down 5x8
Bench friend 100 reps
Bi friend 50 reps curls
 
Good luck it’s been a killer workout
 

steveko89

Of course that's a "killer" workout, that's a crap-ton of volume, no specified rest day/days between workouts and doing anything of consequence rapid-fire like that is going to wear you out. Where did this come from? What's the goal?