Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
110lbs x 8 reps
2
110lbs x 8 reps
3
115lbs x 8 reps
4
115lbs x 10 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
W
40lbs x 30 reps
1
50lbs x 30 reps
2
50lbs x 30 reps
3
50lbs x 30 reps
4
60lbs x 30 reps
Best Weight
Best Volume
Best 1 Rep Max
Seated Dip Machine
SETS
WEIGHT & REPS
1
175lbs x 8 reps
2
180lbs x 12 reps
3
190lbs x 10 reps
4
195lbs x 10 reps
Best Weight
Best 1 Rep Max
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
50lbs x 10 reps
2
50lbs x 10 reps
3
60lbs x 8 reps