Squat
Bodyweight3/3 sets- 1. 10 reps
- 2. 10 reps
- 3. 10 reps
Bench Press
Barbell3/3 sets- 1. 10 reps · 33 lb
- 2. 10 reps · 33 lb
- 3. 10 reps · 33 lb
Single-Arm Row
DumbbellPR · e1RM 20 lb (prev 13 lb)3/3 sets- 1. 10 × 2 sides · 10 lb ea (10 total)
- 2. 10 × 2 sides · 15 lb ea (15 total)
- 3. 10 × 2 sides · 15 lb ea (15 total)
Shoulder Press
Barbell3/3 sets- 1. 10 reps · 33 lb
- 2. 10 reps · 33 lb
- 3. 10 reps · 33 lb
Bicep Curl
Dumbbell3/3 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)
Lateral Raise
Dumbbell3/3 sets- 1. 10 reps · 8 lb ea (16 total)
- 2. 10 reps · 8 lb ea (16 total)
- 3. 10 reps · 8 lb ea (16 total)
Calf Raise
Bodyweight3/3 sets- 1. 10 reps
- 2. 10 reps
- 3. 10 reps
Face Pull
Band3/3 sets- 1. 10 reps · orange band
- 2. 10 reps · orange band
- 3. 10 reps · orange band