Superset
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
205lbs x 15 reps
2
220lbs x 12 reps
Best 1 Rep Max
Superset
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
205lbs x 15 reps
2
220lbs x 12 reps
Lateral Raise (Machine)
SETS
WEIGHT & REPS
1
100lbs x 15 reps
2
100lbs x 12 reps
3
100lbs x 12 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
120lbs x 8 reps
2
100lbs x 7 reps
Superset
Front Raise (Cable)
SETS
WEIGHT & REPS
1
35lbs x 12 reps
2
35lbs x 10 reps
3
35lbs x 10 reps
Superset
Lateral Raise (Cable)
SETS
WEIGHT & REPS
1
20lbs x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
2
15lbs x 10 reps
3
15lbs x 10 reps
Superset
Single Arm Triceps Pushdown (Cable)
SETS
WEIGHT & REPS
1
40lbs x 12 reps
2
40lbs x 10 reps
3
40lbs x 8 reps
Superset
Triceps Extension (Cable)
SETS
WEIGHT & REPS
1
40lbs x 12 reps
Best Volume
Best 1 Rep Max
2
40lbs x 12 reps
3
40lbs x 8 reps