Squat
Barbell3/3 sets- 1. 10 reps · 45 lb
- 2. 10 reps · 65 lb
- 3. 10 reps · 65 lb
Bench Press
BarbellPR · e1RM 59 lb (prev 57 lb)3/3 sets- 1. 10 reps · 33 lb
- 2. 10 reps · 33 lb
- 3. 9 reps · 45 lb
Single-Arm Row
Dumbbell3/3 sets- 1. 10 × 2 sides · 25 lb ea (25 total)
- 2. 10 × 2 sides · 25 lb ea (25 total)
- 3. 10 × 2 sides · 25 lb ea (25 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 · 8 lb ea (16 total)
- 2. 10 reps · 8 lb ea (16 total)
- 3. 10 reps · 8 lb ea (16 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
Dumbbell3/3 sets- 1. 15 reps · 15 lb ea (30 total)
- 2. 15 reps · 15 lb ea (30 total)
- 3. 15 reps · 15 lb ea (30 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