dumbell incline rear row
SETS
WEIGHT & REPS
W
35lbs x 6 reps
W
40lbs x 6 reps
W
45lbs x 6 reps
1
50lbs x 6 reps
Best Weight
Best 1 Rep Max
2
50lbs x 6 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
50lbs x 10 reps
2
50lbs x 10 reps
Single Arm Lat Pulldown
SETS
WEIGHT & REPS
1
50lbs x 12 reps
2
50lbs x 12 reps
cable high to low crossover
SETS
WEIGHT & REPS
1
22.5lbs x 12 reps
2
22.5lbs x 12 reps
Seated Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
17.5lbs x 12 reps
2
17.5lbs x 12 reps
3
17.5lbs x 12 reps
Cable Reverse Flies
SETS
WEIGHT & REPS
1
35lbs x 9 reps
2
30lbs x 13 reps
Best Volume
single arm cable overhead extension
SETS
WEIGHT & REPS
1
20lbs x 12 reps
2
25lbs x 10 reps
3
25lbs x 9 reps
Bicep Curl (Cable)
SETS
WEIGHT & REPS
1
50lbs x 10 reps
2
50lbs x 10 reps
3
50lbs x 10 reps