15 - 3 - 20
SETS
DISTANCE & TIME
1
1mi - 20min 0s
Bicep Curl (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 8 reps
@ 6 rpe
2
30lbs x 8 reps
@ 7 rpe
3
35lbs x 7 reps
@ 9.5 rpe
Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 8 reps
@ 6 rpe
2
30lbs x 8 reps
@ 7.5 rpe
3
30lbs x 8 reps
Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 8 reps
@ 7.5 rpe
2
25lbs x 8 reps
@ 7.5 rpe
3
30lbs x 6 reps
@ 9 rpe
Best Weight
Best 1 Rep Max
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
60lbs x 8 reps
@ 7.5 rpe
2
65lbs x 7 reps
@ 9 rpe
Best Weight
3
65lbs x 5 reps
@ 9.5 rpe
Reverse Curl (Barbell)
SETS
WEIGHT & REPS
1
40lbs x 8 reps
@ 6 rpe
2
50lbs x 8 reps
@ 8.5 rpe
3
50lbs x 6 reps
@ 9.5 rpe
Incline Chest Press (Machine)
SETS
WEIGHT & REPS
1
75lbs x 8 reps
@ 9 rpe
2
75lbs x 7 reps
@ 9.5 rpe
3
75lbs x 6 reps
@ 10 rpe
Push Up
SETS
REPS
1
8 reps
2
8 reps
3
8 reps