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Barbell Curl
- 30 lb x 15 reps 15
- 40 lb x 12 reps (PR) 15
- 40 lb x 10 reps 15
- 40 lb x 10 reps 15
-
Dumbbell Bicep Curl
- 10 lb x 15 reps 26
- 15 lb x 12 reps 26
- 20 lb x 10 reps (PR) 26
-
Concentration Curls
- 10 lb x 15 reps 8
- 15 lb x 12 reps 8
- 20 lb x 10 reps (PR) 8
-
Lying Barbell Triceps Extension
- 20 lb x 20 reps 15
- 20 lb x 15 reps 14
- 30 lb x 10 reps 14
- 30 lb x 10 reps (PR) 14
-
Dumbbell One-Arm Triceps Extension
- 10 lb x 15 reps 17
- 15 lb x 12 reps 17
- 20 lb x 10 reps (PR) 17
-
Triceps Pushdown - Rope Attachment
- 50 lb x 15 reps 11
- 60 lb x 12 reps 12
- 70 lb x 10 reps (PR) 12
-
Decline Crunch
- 20 reps 12
- 20 reps 12
- 20 reps (PR) 12
-
Hanging Straight Leg Raise
- 15 reps 6
- 15 reps (PR) 6
- 13 reps 5
-
Oblique Crunch
- 40 reps 20
- 40 reps 20
- 40 reps (PR) 20