Step-Up
Dumbbell3/3 sets- 1. 10 × 2 sides
- 2. 10 × 2 sides
- 3. 10 × 2 sides
Lunge
Dumbbell3/3 sets- 1. 10 × 2 sides
- 2. 10 × 2 sides
- 3. 10 × 2 sides
Bench Press
BarbellPR · e1RM 113 lb (prev 60 lb)3/3 sets- 1. 5 reps · 95 lb
- 2. 10 reps · 85 lb
- 3. 10 reps · 85 lb
Bent Over Row
Dumbbell3/3 sets- 1. 10 reps · 25 lb ea (50 total)
- 2. 10 reps · 25 lb ea (50 total)
- 3. 10 reps · 25 lb ea (50 total)
Shoulder Press
Dumbbell3/3 sets- 1. 10 reps · 20 lb ea (40 total)
- 2. 10 reps · 20 lb ea (40 total)
- 3. 10 reps · 20 lb ea (40 total)
Bicep Curl
Barbell3/3 sets- 1. 10 reps · 45 lb
- 2. 10 reps · 45 lb
- 3. 10 reps · 45 lb
Calf Raise
Dumbbell3/3 sets- 1. 50 reps
- 2. 30 reps
- 3. 30 reps
Lateral Walk
Band3/3 sets- 1. 15 reps · medium band
- 2. 15 reps · medium band
- 3. 15 reps · medium band
Pallof Press
Band3/3 sets- 1. 10 × 2 sides · red band
- 2. 10 × 2 sides · red band
- 3. 10 × 2 sides · red band