Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
W
60lbs x 10 reps
1
70lbs x 10 reps
2
70lbs x 10 reps
3
70lbs x 10 reps
4
80lbs x 10 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
50lbs x 12 reps
Best Volume
2
60lbs x 8 reps
3
60lbs x 10 reps
4
60lbs x 10 reps
Seated Dip Machine
SETS
WEIGHT & REPS
1
175lbs x 10 reps
2
180lbs x 8 reps
3
180lbs x 10 reps
4
180lbs x 10 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
50lbs x 30 reps
2
50lbs x 30 reps
3
60lbs x 30 reps
4
60lbs x 30 reps