Squat (Dumbbell)
SETS
WEIGHT & REPS
W
30lbs x 5 reps
W
30lbs x 5 reps
W
30lbs x 3 reps
1
50lbs x 12 reps
2
50lbs x 12 reps
3
50lbs x 12 reps
Romanian Deadlift (Dumbbell)
SETS
WEIGHT & REPS
W
30lbs x 5 reps
W
30lbs x 5 reps
W
40lbs x 3 reps
1
50lbs x 10 reps
2
60lbs x 10 reps
Best Weight
Best 1 Rep Max
3
60lbs x 10 reps
Chest Supported Incline Row (Dumbbell)
SETS
WEIGHT & REPS
W
30lbs x 5 reps
W
30lbs x 5 reps
W
40lbs x 3 reps
1
60lbs x 12 reps
Best Weight
Best Volume
Best 1 Rep Max
2
60lbs x 12 reps
3
60lbs x 10 reps
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
W
30lbs x 5 reps
W
40lbs x 5 reps
W
60lbs x 3 reps
1
80lbs x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
2
80lbs x 10 reps
3
80lbs x 10 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 12 reps
Best Weight
Best Volume
Best 1 Rep Max
2
20lbs x 12 reps
Bicep Curl (Dumbbell)
Record single weight
SETS
WEIGHT & REPS
1
15lbs x 12 reps
2
15lbs x 12 reps
3
15lbs x 12 reps
Skullcrusher (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 12 reps
2
30lbs x 8 reps
3
30lbs x 6 reps
Sit Up
SETS
REPS
1
12 reps
2
12 reps
3
8 reps