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Bent Over Barbell Row
- 30 lb x 10 reps 28
- 40 lb x 8 reps 28
- 40 lb x 8 reps 28
-
Bicycle
- 70 reps (PR) 36
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Close-Grip Front Lat Pulldown
- 55 lb x 10 reps 14
- 60 lb x 10 reps 15
- 70 lb x 6 reps 14
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Face Pull
- 50 lb x 10 reps 26
- 60 lb x 10 reps (PR) 28
-
Oblique Crunch
- 20 reps 13
- 20 reps 13
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One-Arm Dumbbell Row
- 20 lb x 10 reps 44
- 25 lb x 8 reps 44
- 25 lb x 8 reps 44
-
Plank
- 00:00:45 20
-
Reverse Flyes
- 30 lb x 10 reps 22
- 45 lb x 10 reps 24
- 45 lb x 10 reps (PR) 24
-
Seated Cable Row
- 60 lb x 10 reps 32
- 70 lb x 10 reps 35
- 80 lb x 10 reps 37
- 90 lb x 8 reps (PR) 38
-
Seated Calf Raise
- 50 lb x 8 reps 13
- 60 lb x 8 reps 14
- 60 lb x 8 reps (PR) 14
- 60 lb x 6 reps 13
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Stretching
- 00:00:15 (PR) 2
-
V-Bar Pulldown
- 45 lb x 1 reps 12
- 55 lb x 10 reps 29
- 60 lb x 10 reps 30
-
Barbell Squat
- 95 lb x 8 reps 74
- 105 lb x 8 reps 79
- 115 lb x 6 reps 79