Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
60lbs x 8 reps
Best Weight
Best 1 Rep Max
2
50lbs x 11 reps
Best Volume
3
40lbs x 12 reps
4
30lbs x 15 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
50lbs x 8 reps
Best Weight
Best 1 Rep Max
2
50lbs x 7 reps
3
50lbs x 6 reps
Dumbbell Row
SETS
WEIGHT & REPS
1
80lbs x 8 reps
Best Weight
Best 1 Rep Max
2
80lbs x 8 reps
3
80lbs x 8 reps
Bird Dog
SETS
REPS
1
10 reps
Cross Body Hammer Curl
SETS
WEIGHT & REPS
1
40lbs x 10 reps
2
40lbs x 5 reps
Concentration Curl
SETS
WEIGHT & REPS
1
25lbs x 8 reps
2
25lbs x 8 reps
3
25lbs x 8 reps
Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 10 reps
2
25lbs x 10 reps
3
25lbs x 10 reps
IYT Raise
SETS
WEIGHT & REPS
1
15lbs x 5 reps
2
15lbs x 5 reps
3
15lbs x 5 reps
Bicycle Crunch
SETS
REPS
1
30 reps
Leg Lifts
SETS
REPS
1
18 reps