Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
W
60lbs x 8 reps
1
70lbs x 10 reps
Best Volume
2
70lbs x 10 reps
3
70lbs x 10 reps
4
80lbs x 8 reps
Best Weight
Best 1 Rep Max
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
W
70lbs x 10 reps
1
80lbs x 10 reps
2
80lbs x 10 reps
3
90lbs x 10 reps
Best Volume
4
100lbs x 8 reps
Best Weight
Best 1 Rep Max
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
115lbs x 9 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
40lbs x 8 reps
2
50lbs x 8 reps
3
60lbs x 8 reps
4
60lbs x 8 reps
Seated Dip Machine
4 on the seat
SETS
WEIGHT & REPS
1
165lbs x 8 reps
2
175lbs x 8 reps
3
175lbs x 8 reps
4
175lbs x 10 reps
Best Volume
Best 1 Rep Max