Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
W
30lbs x 8 reps
1
30lbs x 8 reps
2
30lbs x 10 reps
3
30lbs x 10 reps
4
30lbs x 10 reps
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
40lbs x 8 reps
2
40lbs x 8 reps
3
45lbs x 8 reps
Best Weight
Best 1 Rep Max
4
45lbs x 8 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
100lbs x 8 reps
2
105lbs x 8 reps
3
105lbs x 10 reps
4
105lbs x 8 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
15lbs x 8 reps
2
15lbs x 8 reps
3
15lbs x 8 reps
4
15lbs x 8 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
50lbs x 8 reps
2
50lbs x 10 reps
3
50lbs x 10 reps
4
60lbs x 8 reps
Best Weight
Best 1 Rep Max
Triceps Pushdown
SETS
WEIGHT & REPS
1
160lbs x 8 reps
2
165lbs x 8 reps
3
165lbs x 8 reps
4
170lbs x 8 reps
Best Weight