Upright Row (Barbell)
SETS
WEIGHT & REPS
W
30lbs x 10 reps
1
60lbs x 10 reps
2
60lbs x 10 reps
3
70lbs x 10 reps
4
70lbs x 8 reps
Pull Up (Assisted)
SETS
WEIGHT & REPS
1
25lbs x 8 reps
2
25lbs x 8 reps
3
25lbs x 6 reps
4
30lbs x 8 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
40lbs x 20 reps
2
50lbs x 20 reps
3
50lbs x 20 reps
4
50lbs x 20 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
105lbs x 8 reps
2
105lbs x 8 reps
3
110lbs x 8 reps
4
110lbs x 10 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
60lbs x 8 reps
2
60lbs x 6 reps