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Chalean Extreme Weights

Thursday, August 08, 2013

A lot of people have messaged me about the Chalean Extreme program that I am currently doing, asking me what I'm lifting. I thought I'd just go ahead and post this here. When looking this over, there are a few things you might want to keep in mind about my numbers:

1) When I began, I owned 5lb, 8lb, 10lb, 12lb, 15lb, and 20lb dumbbell sets. I only recently picked up a pair of 25lbs, and when I do the program again (which I will eventually), I will also pick up a set of 30lbs.

2) When I began, I had never lifted heavy before. I really didn't know much about what I could do, or should be lifting. There was much trial and error.

3) As I have progressed through the program, my body has changed a lot. I have gotten smaller, stronger, and I have come to love lifting.

4) I have not yet begun the Lean Circuit. I have just completed Push (the second month) due to some life events which forced me to pause the program for a couple of weeks to deal with life.

Burn Circuit 1:
Warm up: 5lbs
Sumo Squat w/hip lift: 15lbs
Chest fly and lunge: 10lbs
Dead Lift w/Posterior Fly: 10lbs
"Rainbow" Lunges: 20lbs
Bench Press w/Abduction: 12lbs
Squat/Core: 20lbs
Lunge w/Posterior Fly: 8lbs
Chest fly: 12lbs

Burn Circuit 2:
Warm up: 5lbs
Sumo Squat w/Bicep curl: 12lbs (advanced to 15lbs)
Lunge w/Tricep extension: 8lbs
Dead lift w/Row: 12lbs (advanced to 15lbs)
Overhead Tricep Extension: 15lbs (advanced to 20lbs)
Bowler's Lunge w/Single arm row: 12lbs (advanced to 15lbs)
Biceps w/thigh toner band: 12lbs
Lunge w/Double row: 12lbs (advanced to 15lbs)

Burn Circuit 3:
Warm up: 5lbs
Sumo Squat w/Overhead Press: 10lbs
Lunge w/Calf raise: 20lbs
Squat w/Lateral raise: 8lbs
lunge w/frontal press: 10lbs
squat w/calf raise: 20lbs
sumo squat w/deltoid raise: 8lbs (advanced to 10lbs)
Squat w/Overhead press: 8lbs (advanced to 10lbs)
Lunge w/Lateral raise: 8lbs
Sumo Squat calf raise: 20lbs

Push 1:
Warm up: 10lbs
Bicep curl: 15lbs
Squats: 20lbs
Single Arm Tricep: 10lbs
V-press Bicep: 12lbs (15 for breakdown set)
Single Leg Squat: 20lbs
Overhead Triceps: 15lbs
Hammer bicep curl: 15lbs
Heel Squat: 20lbs

Push 2:
Warm Up: 10lbs
Overhead Press: 15lbs
Single Leg Lunge: 20lbs
Reverse Fly: 10lbs
Arnold Press: 12lbs
Single Leg Deadlift: 15lbs (20lbs for the breakdown)
Bent over lateral raise: 10lbs (12lbs for breakdown set)
Frontal Press: 12lbs (15lbs for breakdown set)
Single leg tap lunges: 15lbs (advanced to 20)
Lateral deltoid raise: 10lbs

Push 3:
Warm up: 10lbs
Sumo Squats: 20lbs
Single arm row: 20lbs
Chest fly: 15lbs
Bowler's Lunge: 20lbs
Double Bent over row: 20lbs
Bench Press: 15lbs
Single Leg Sumo Squat: 20lbs
Double reverse grip row: 20lbs
Long arm pull over: 15lbs

I will post the weights for the Lean Phase once I run through it once or twice and trial and error to see what weights make me reach failure.

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