Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
W
90lbs x 12 reps
W
95lbs x 12 reps
F
125lbs x 10 reps
D
90lbs x 10 reps
D
45lbs x 10 reps
F
130lbs x 8 reps
D
95lbs x 8 reps
D
50lbs x 10 reps
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Crunch (Machine)
SETS
WEIGHT & REPS
W
75lbs x 12 reps
W
85lbs x 12 reps
F
120lbs x 10 reps
D
90lbs x 10 reps
D
60lbs x 10 reps
F
130lbs x 10 reps
D
100lbs x 10 reps
D
55lbs x 10 reps
Preacher Curl (Barbell)
SETS
WEIGHT & REPS
W
22.5lbs x 12 reps
1
52.5lbs x 8 reps
2
52.5lbs x 8 reps
3
52.5lbs x 8 reps
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Seated Palms Up Wrist Curl
SETS
WEIGHT & REPS
1
12.5lbs x 8 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
70lbs x 20 reps
2
70lbs x 20 reps
3
70lbs x 25 reps
4
70lbs x 25 reps