-
Standing Military Press
- 50 lb x 15 reps 69
- 50 lb x 15 reps 69
- 50 lb x 15 reps 69
- 50 lb x 15 reps (PR) 69
- Moderate weight with dumbbells.
-
Seated Barbell Military Press
- 45 lb x 15 reps 39
- 55 lb x 12 reps 40
- 65 lb x 10 reps 42
- 75 lb x 8 reps (PR) 43
- Increase weight with each set.
-
Smith Machine Shrug
- 105 lb x 20 reps 17
- 155 lb x 20 reps 24
- 175 lb x 20 reps 28
- 195 lb x 20 reps (PR) 32
-
Cable Crossover
- 40 lb x 15 reps 10
- 60 lb x 15 reps 12
- 60 lb x 15 reps 12
- 80 lb x 15 reps (PR) 14
- Reverse crossover (rear delts). Increase weight with each set, superset with next.
-
Cable Seated Lateral Raise
- 10 lb x 25 reps 9
- 10 lb x 25 reps 9
- 10 lb x 25 reps 9
- 10 lb x 25 reps 9
- 10 lb x 25 reps 9
- 10 lb x 25 reps 9
- 10 lb x 25 reps 9
- 10 lb x 25 reps (PR) 9
- Standing
-
Upright Barbell Row
- 45 lb x 30 reps 26
- 45 lb x 30 reps 26
- 45 lb x 30 reps (PR) 26
- 45 lb x 15 reps 22
-
Standing Biceps Cable Curl
- 50 lb x 30 reps 20
- 50 lb x 10 reps 16
- 50 lb x 30 reps 20
- 50 lb x 10 reps 16
- 50 lb x 30 reps (PR) 20
- 50 lb x 10 reps 16
-
Triceps Pushdown - V-Bar Attachment
- 80 lb x 40 reps 17
- 80 lb x 40 reps 17
- 80 lb x 40 reps (PR) 17
-
Machine Preacher Curls
- 25 lb x 15 reps 9
- 25 lb x 15 reps 9
- 30 lb x 12 reps 9
- 30 lb x 12 reps 9
- 40 lb x 10 reps 10
- 40 lb x 10 reps 10
- 50 lb x 8 reps 10
- 50 lb x 8 reps (PR) 10
- Single arm, increase weight with each set.
-
Cable Rope Overhead Triceps Extension
- 15 reps 8
- 15 reps (PR) 8
- 12 reps 8
- 12 reps 8
- 10 reps 7
- 10 reps 7
- 8 reps 7
- 8 reps 7
- Single arm, increase with each set.
-
EZ-Bar Curl
- 10 reps 11
- 10 reps 11
- 10 reps 11
- Reverse grip, increase with each set. Superset with next.
-
Lying Barbell Triceps Extension
- 10 reps 11
- 10 reps 11
- 10 reps 11
-
Front Two-Dumbbell Raise
- 15 lb x 20 reps 19
- 15 lb x 20 reps 19
- 15 lb x 20 reps 19
- 15 lb x 20 reps (PR) 19