Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 8 reps
2
30lbs x 8 reps
3
30lbs x 8 reps
4
30lbs x 6 reps
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
35lbs x 8 reps
2
40lbs x 8 reps
3
40lbs x 9 reps
4
40lbs x 10 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
100lbs x 8 reps
2
100lbs x 8 reps
3
105lbs x 7 reps
Best Weight
4
100lbs x 8 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
15lbs x 8 reps
Best 1 Rep Max
2
12.5lbs x 10 reps
Best Volume
3
12.5lbs x 8 reps
4
12.5lbs x 9 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
50lbs x 8 reps
2
50lbs x 8 reps
3
50lbs x 8 reps
4
50lbs x 8 reps
Triceps Pushdown
SETS
WEIGHT & REPS
1
150lbs x 8 reps
2
155lbs x 8 reps
3
160lbs x 8 reps
Best Weight
4
160lbs x 10 reps
Best Volume
Best 1 Rep Max