Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
115lbs x 8 reps
2
120lbs x 8 reps
3
125lbs x 8 reps
F
120lbs x 10 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
50lbs x 30 reps
2
50lbs x 30 reps
3
60lbs x 35 reps
4
60lbs x 40 reps
Best Volume
Decline Crunch (Weighted)
SETS
WEIGHT & REPS
W
0lbs x 8 reps
1
15lbs x 8 reps
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Crunch (Machine)
SETS
WEIGHT & REPS
1
90lbs x 20 reps
Best Volume
2
90lbs x 16 reps
3
90lbs x 15 reps
4
90lbs x 10 reps
Pull Up (Assisted)
SETS
WEIGHT & REPS
1
30lbs x 8 reps
2
30lbs x 7 reps
3
40lbs x 8 reps
4
40lbs x 8 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
60lbs x 8 reps
2
60lbs x 8 reps
3
60lbs x 8 reps
4
70lbs x 5 reps