Squat
Barbell3/3 sets- 1. 10 reps · 155 lb
- 2. 10 reps · 155 lb
- 3. 10 reps · 155 lb
Bench Press
Barbell3/3 sets- 1. 10 reps · 148 lb
- 2. 10 reps · 148 lb
- 3. 10 reps · 148 lb
Single-Arm Row
DumbbellPR · e1RM 70 lb (prev 67 lb)3/3 sets- 1. 10 × 2 sides · 50 lb ea (50 total)
- 2. 12 × 2 sides · 50 lb ea (50 total)
- 3. 12 × 2 sides · 50 lb ea (50 total)
Shoulder Press
Barbell3/3 sets- 1. 10 reps · 95 lb
- 2. 10 reps · 95 lb
- 3. 10 reps · 95 lb
Bicep Curl
Dumbbell3/3 sets- 1. 10 reps · 30 lb ea (60 total)
- 2. 10 reps · 30 lb ea (60 total)
- 3. 8 reps · 30 lb ea (60 total)
Lateral Raise
Dumbbell2/3 sets- 1. 10 reps · 10 lb ea (20 total)
- 2. 10 reps · 10 lb ea (20 total)
- 3. 10 reps · 10 lb ea (20 total) · skipped
Calf Raise
Dumbbell3/3 sets- 1. 15 reps · 50 lb ea (100 total)
- 2. 15 reps · 50 lb ea (100 total)
- 3. 15 reps · 50 lb ea (100 total)
Face Pull
Band3/3 sets- 1. 10 reps · orange band
- 2. 10 reps · orange band
- 3. 10 reps · orange band
Pallof Press
Band3/3 sets- 1. 10 × 2 sides · blue band
- 2. 10 × 2 sides · blue band
- 3. 10 × 2 sides · blue band