Goblet Squat
Dumbbell3/3 sets- 1. 10 reps · 10 lb ea (10 total)
- 2. 10 reps · 10 lb ea (10 total)
- 3. 10 reps · 10 lb ea (10 total)
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 27 lb (prev 20 lb)3/3 sets- 1. 10 × 2 sides · 15 lb ea (15 total)
- 2. 10 × 2 sides · 15 lb ea (15 total)
- 3. 10 × 2 sides · 20 lb ea (20 total)
Shoulder Press
Barbell3/3 sets- 1. 10 reps · 33 lb
- 2. 10 reps · 33 lb
- 3. 10 reps · 33 lb · to failure
Bicep Curl
Dumbbell3/3 sets- 1. 10 reps · 8 lb ea (16 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 · 5 lb ea (10 total)
- 2. 10 reps · 5 lb ea (10 total)
- 3. 10 reps · 5 lb ea (10 total)
Calf Raise
Dumbbell3/3 sets- 1. 15 reps · 0 lb ea (0 total)
- 2. 15 reps · 0 lb ea (0 total)
- 3. 15 reps · 0 lb ea (0 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 · red band
- 2. 10 × 2 sides · red band
- 3. 10 × 2 sides · red band