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Renegade Push-Up
- 12.5 lb x 8 reps 64
- 12.5 lb x 8 reps 64
- 12.5 lb x 8 reps (PR) 64
- Could've done more. But these are tough.
-
Standing One-Arm Dumbbell Shoulder Press
- 15 lb x 10 reps 50
- 15 lb x 10 reps 50
- 15 lb x 10 reps (PR) 50
- also I do this swoopy arm motion across my body, like putting a seatbelt and then bringing it back to shoulder...hard to explain.
-
Arnold Dumbbell Press
- 15 lb x 8 reps 45
- 15 lb x 8 reps 45
- 15 lb x 8 reps 45
-
Upright Barbell Row
- 30 lb x 10 reps 24
- 30 lb x 10 reps 24
- 30 lb x 10 reps 24
- Supersetted with Arnolds
-
Dumbbell Rear Delt Row
- 20 lb x 10 reps 18
- 20 lb x 10 reps 18
- 20 lb x 10 reps 18
- 15 lb x 10 reps 18
-
Dip Station Straight Leg Raise
- 12 reps 6
- 12 reps 6
- 12 reps (PR) 6
-
Cable Crunch
- 110 lb x 10 reps 21
- 110 lb x 10 reps 21
- 110 lb x 12 reps (PR) 21
-
Light Walking (secondary e.g. commute, on the job, etc)
- 01:15:00 19