Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
W
30lbs x 10 reps
1
35lbs x 8 reps
2
35lbs x 9 reps
3
35lbs x 10 reps
Best Volume
Best 1 Rep Max
4
35lbs x 9 reps
Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
110lbs x 8 reps
2
115lbs x 7 reps
3
110lbs x 8 reps
4
110lbs x 8 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
105lbs x 8 reps
2
105lbs x 8 reps
3
110lbs x 8 reps
4
120lbs x 9 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 10 reps
Best Volume
Best 1 Rep Max
Superset
Bicep Curl (Cable)
SETS
WEIGHT & REPS
1
30lbs x 8 reps
2
42.5lbs x 8 reps
3
40lbs x 8 reps
4
42.5lbs x 8 reps
Superset
Triceps Pushdown
SETS
WEIGHT & REPS
1
35lbs x 8 reps
2
50lbs x 8 reps
3
42.5lbs x 8 reps
4
42.5lbs x 8 reps