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Crunch (Machine)
SETS
WEIGHT & REPS
W
75lbs x 12 reps
W
95lbs x 12 reps
F
130lbs x 10 reps
D
100lbs x 10 reps
D
55lbs x 10 reps
F
135lbs x 10 reps
Best Weight
Best 1 Rep Max
D
105lbs x 10 reps
D
60lbs x 12 reps
Preacher Curl (Barbell)
SETS
WEIGHT & REPS
W
22.5lbs x 12 reps
1
52.5lbs x 12 reps
2
57.5lbs x 10 reps
3
62.5lbs x 5 reps
Best Weight
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
W
90lbs x 12 reps
W
105lbs x 12 reps
F
130lbs x 8 reps
D
95lbs x 10 reps
D
50lbs x 10 reps
F
130lbs x 8 reps
D
95lbs x 10 reps
D
50lbs x 10 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
70lbs x 30 reps
2
80lbs x 25 reps
3
80lbs x 20 reps
4
80lbs x 15 reps
Chest Supported Incline Row
SETS
WEIGHT & REPS
1
0lbs x 12 reps
2
25lbs x 8 reps
3
25lbs x 8 reps
4
30lbs x 8 reps
5
30lbs x 5 reps
Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 10 reps
2
40lbs x 10 reps
3
50lbs x 10 reps