Bicep Curl (Dumbbell)
SETS
WEIGHT & REPS
1
50lbs x 10 reps
@ 8 rpe
2
40lbs x 10 reps
@ 8 rpe
3
50lbs x 10 reps
@ 8 rpe
4
50lbs x 10 reps
@ 8 rpe
5
50lbs x 10 reps
@ 8.5 rpe
6
50lbs x 10 reps
@ 9.5 rpe
7
50lbs x 10 reps
@ 9 rpe
8
50lbs x 10 reps
@ 8.5 rpe
9
50lbs x 10 reps
@ 8.5 rpe
10
90lbs x 10 reps
@ 9 rpe
Seated Dip Machine
SETS
WEIGHT & REPS
1
175lbs x 10 reps
@ 7.5 rpe
2
175lbs x 10 reps
@ 8 rpe
3
175lbs x 10 reps
@ 8 rpe
4
175lbs x 10 reps
@ 8 rpe
5
175lbs x 12 reps
@ 8.5 rpe