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

To follow gleich and track your own workouts, download Hevy for free.

To follow gleich and track your own workouts, download Hevy for free.