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Weighted One-Leg Squat
- 15 lb x 16 reps 78
- 15 lb x 16 reps 78
- 15 lb x 16 reps 78
- 15 lb x 16 reps 78
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Barbell Glute Bridge
- 15 lb x 20 reps 25
- 15 lb x 20 reps 25
- 15 lb x 20 reps 25
- 15 lb x 20 reps 25
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Calf Press On The Leg Press Machine
- 120 lb x 20 reps 7
- 120 lb x 20 reps 7
- 120 lb x 20 reps (PR) 7
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Standing Barbell Calf Raise
- 50 lb x 20 reps 15
- 50 lb x 20 reps 15
- 50 lb x 20 reps 15
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Stiff-Legged Barbell Deadlift
- 45 lb x 8 reps 53
- 55 lb x 8 reps 57
- 55 lb x 8 reps 57
- 55 lb x 8 reps 57
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T-Bar Row
- 55 lb x 8 reps 32
- 65 lb x 8 reps 34
- 65 lb x 8 reps 34
- 65 lb x 8 reps 34
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Wide-Grip Lat Pulldown
- 60 lb x 8 reps 29
- 60 lb x 8 reps 29
- 60 lb x 8 reps 29
- 60 lb x 8 reps 29
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Seated Cable Row
- 70 lb x 8 reps 33
- 70 lb x 8 reps 33
- 70 lb x 8 reps 33
- 70 lb x 8 reps 33
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Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- 10 lb x 8 reps 21
- 10 lb x 8 reps 21
- 10 lb x 8 reps 21
- 11.2 lb x 8 reps (PR) 21
- Straight arm pull down
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Reverse Flyes
- 8 lb x 8 reps 18
- 8 lb x 8 reps 18
- 8 lb x 8 reps 18
- 8 lb x 8 reps (PR) 18
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Seated Bent-Over Rear Delt Raise
- 8 lb x 8 reps 10
- 8 lb x 8 reps 10
- 8 lb x 8 reps 10
- 8 lb x 8 reps 10
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Push-Up
- 10 reps 19
- 10 reps 19
- 10 reps 19
- 10 reps 19
- 10 reps 19
- 10 reps 19