EZ Bar Biceps Curl
SETS
WEIGHT & REPS
F
75lbs x 22 reps
F
75lbs x 14 reps
F
75lbs x 8 reps
Single Arm Triceps Pushdown (Cable)
2xFail, 3010
SETS
WEIGHT & REPS
F
22lbs x 16 reps
F
22lbs x 13 reps
Hip Thrust (Machine)
Arsenal
SETS
WEIGHT & REPS
1
135lbs x 8 reps
2
225lbs x 5 reps
3
315lbs x 10 reps
Face Pull
Rest-Pause 20-30
SETS
WEIGHT & REPS
F
165lbs x 16 reps
F
165lbs x 8 reps
F
165lbs x 5 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
F
25lbs x 16 reps
F
25lbs x 11 reps