-
Upright Barbell Row
- 65 lb x 30 reps 29
- 65 lb x 30 reps 29
- 65 lb x 30 reps 29
- 85 lb x 10 reps (PR) 27
- Actual: 100 reps
-
Seated Barbell Military Press
- 50 lb x 15 reps 40
- 60 lb x 12 reps 42
- 70 lb x 10 reps 43
- 80 lb x 8 reps 45
- 90 lb x 6 reps (PR) 45
- 80 lb x 8 reps 45
- 70 lb x 10 reps 43
- 60 lb x 12 reps 42
- 50 lb x 15 reps 40
- With dumbbells.
-
Side Lateral Raise
- 15 lb x 15 reps 9
- 15 lb x 15 reps 9
- 15 lb x 15 reps 9
- 15 lb x 15 reps (PR) 9
-
Front Dumbbell Raise
- 20 lb x 20 reps (PR) 20
- 15 lb x 20 reps 19
- 15 lb x 20 reps 19
- 15 lb x 20 reps 19
-
Machine Chest Fly (Pec Deck)
- 90 lb x 12 reps 14
- 100 lb x 10 reps (PR) 15
- 90 lb x 8 reps 13
-
Dumbbell Shrug
- 60 lb x 12 reps 24
- 55 lb x 12 reps 23
- 50 lb x 12 reps 22
- 60 lb x 12 reps 24
- 55 lb x 12 reps 23
- 50 lb x 12 reps 22
- 60 lb x 12 reps (PR) 24
- 55 lb x 12 reps 23
- 50 lb x 12 reps 22
-
Standing Biceps Cable Curl
- 50 lb x 30 reps 20
- 50 lb x 30 reps 20
- 50 lb x 30 reps 20
- 50 lb x 10 reps 16
- 50 lb x 10 reps 16
- 50 lb x 10 reps 16
- Actual: 3 sets of 40. Superset with next.
-
Triceps Pushdown
- 80 lb x 40 reps 17
- 80 lb x 40 reps 17
- 80 lb x 40 reps (PR) 17
-
Machine Preacher Curls
- 30 lb x 15 reps 10
- 30 lb x 15 reps 10
- 35 lb x 12 reps 10
- 35 lb x 12 reps 10
- 45 lb x 10 reps 10
- 45 lb x 10 reps 10
- 50 lb x 8 reps 10
- 50 lb x 8 reps 10
- One arm.
-
Cable Rope Overhead Triceps Extension
- 80 lb x 15 reps 14
- 85 lb x 12 reps 14
- 90 lb x 10 reps 14
- 100 lb x 8 reps (PR) 14
-
Reverse Barbell Curl
- 30 lb x 10 reps 14
- 40 lb x 10 reps 15
- 50 lb x 10 reps (PR) 16
-
Lying Barbell Triceps Extension
- 30 lb x 10 reps 14
- 40 lb x 10 reps 15
- 50 lb x 10 reps (PR) 16