Pull Up (Assisted)
SETS
WEIGHT & REPS
1
25lbs x 8 reps
2
25lbs x 8 reps
3
25lbs x 8 reps
4
25lbs x 8 reps
Upright Row (Barbell)
SETS
WEIGHT & REPS
W
30lbs x 10 reps
1
60lbs x 10 reps
Upright Row (Cable)
SETS
WEIGHT & REPS
1
50lbs x 9 reps
2
55lbs x 8 reps
3
55lbs x 8 reps
4
60lbs x 8 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
105lbs x 8 reps
2
110lbs x 8 reps
3
110lbs x 8 reps
4
110lbs x 8 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
W
20lbs x 20 reps
1
40lbs x 30 reps
2
50lbs x 25 reps
Best Volume
Best 1 Rep Max
3
50lbs x 21 reps
4
50lbs x 20 reps
Seated Dip Machine
SETS
WEIGHT & REPS
1
160lbs x 10 reps
2
170lbs x 8 reps
3
175lbs x 8 reps
4
175lbs x 9 reps