Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
W
30lbs x 8 reps
1
35lbs x 8 reps
Best Weight
Best 1 Rep Max
2
35lbs x 8 reps
3
35lbs x 8 reps
4
35lbs x 8 reps
Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 8 reps
1
105lbs x 8 reps
2
105lbs x 8 reps
3
105lbs 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 9 reps
4
120lbs x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
50lbs x 8 reps
2
50lbs x 8 reps
3
60lbs x 8 reps
4
60lbs x 8 reps
Triceps Pushdown
SETS
WEIGHT & REPS
1
165lbs x 8 reps
2
165lbs x 8 reps
3
165lbs x 10 reps
4
165lbs x 8 reps