Superset
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
205lbs x 12 reps
2
205lbs x 12 reps
3
205lbs x 12 reps
Superset
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
205lbs x 12 reps
2
205lbs x 12 reps
3
205lbs x 12 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
95lbs x 12 reps
Best Volume
2
95lbs x 8 reps
3
95lbs x 6 reps
4
95lbs x 2 reps
5
95lbs x 1 reps
Seated Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
35lbs x 12 reps
Best Weight
Best Volume
Best 1 Rep Max
2
35lbs x 12 reps
3
35lbs x 11 reps
Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
90lbs x 9 reps
2
90lbs x 8 reps
Superset
Single Arm Triceps Pushdown (Cable)
SETS
WEIGHT & REPS
1
35lbs x 10 reps
2
35lbs x 9 reps
Superset
Preacher Curl (Machine)
SETS
WEIGHT & REPS
1
90lbs x 12 reps
Best Volume
Best 1 Rep Max
2
90lbs x 12 reps