Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 8 reps
2
30lbs x 8 reps
3
30lbs x 8 reps
4
30lbs x 10 reps
Best Volume
Best 1 Rep Max
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
40lbs x 8 reps
2
40lbs x 10 reps
3
40lbs x 10 reps
4
40lbs x 10 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
100lbs x 8 reps
2
100lbs x 10 reps
Best Volume
3
100lbs x 10 reps
4
100lbs x 8 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
15lbs x 8 reps
2
15lbs x 8 reps
3
15lbs x 8 reps
4
15lbs x 7 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
50lbs x 8 reps
2
50lbs x 9 reps
3
50lbs x 10 reps
Best Volume
Best 1 Rep Max
4
50lbs x 8 reps
Triceps Pushdown
SETS
WEIGHT & REPS
1
155lbs x 8 reps
2
160lbs x 8 reps
3
165lbs x 8 reps
Best Weight
4
165lbs x 10 reps
Best Volume
Best 1 Rep Max