HS Overhead Press VIDEO
15 @ 90
12 @ 140
10 @ 180
10 @ 230
8 @ 270
Reverse Preacher Curl
12 @ 60
10 @ 70
8 @ 80
8 @ 90
HS Triceps Dip Machine VIDEO
12 @ 190
2 x 8 @ 240
8 @ 260
DB Lateral Raise
12 @ 20
10 @ 30
8 @ 40
DB Hammer Curls
3 x 12 @ 35
Rope Pressdown VIDEO
12 @ 50
10 @ 55
10 @ 60
10 @ 65
Rear Delt Cable Fly VIDEO
12 @ 10
10 @ 15
8 @ 20
6 @ 25
Ab Crunch VIDEO
100 @ 50
Seated Calf VIDEO
4 x 15 @ 90
Bodyweight Calf VIDEO
100
HS 1-Arm Row VIDEO
12 @ 45
10 @ 90
10 @ 100
10 @ 110
Wide Seated Cable Row VIDEO
15 @ 100
12 @ 120
10 @ 140
8 @ 160
HS Front Pulldown VIDEO
10 @ 140
9 @ 160
8 @ 180
6 @ 200
Standing DB Biceps Curl
4 x 8 @ 40
Dual High Cable Biceps Curl VIDEO
12 @ 25
10 @ 30
10 @ 35
8 @ 40
Oblique Cable Crunch VIDEO
20 @ 70
20 @ 80
20 @ 85
16 @ 90
12 @ 95
12 @ 100
Lat Pulldown VIDEO
10 @ 100
10 @ 120
10 @ 140
10 @ 160
Close-Grip Seated Row
12 @ 100
12 @ 120
10 @ 140
10 @ 160
1-Arm Seated Cable Row VIDEO
3 x 10 @ 85
Cable Biceps Curl VIDEO
10 @ 30
10 @ 35
10 @ 40
10 @ 45
Straight Arm Pulldown VIDEO
10 @ 45
10 @ 50
10 @ 55
Cable Crunch VIDEO
2 x 15 @ 65
3 x 12 @ 80
Seated Calf Raise VIDEO
4 x 25 @ 90
HS BO Row VIDEO
12 @ 140
12 @ 180
10 @ 230
10 @ 270
Dual Cable Pulldown VIDEO
4 x 10 @ 70
CG Pulldown VIDEO
12 @ 100
10 @ 120
10 @ 140
8 @ 160
8 @ 180
DB Standing Curl
8 @ 30
8 @ 35
8 @ 40
8 @ 45
8 @ 50
8 @ 55
CG BBL Curl
10 @ 50
12 @ 40
15 @ 30
20 @ 20
1-Arm DB Row
10 @ 45
10 @ 70
10 @ 80
10 @ 90
Leg Raise
52
Extension VIDEO
25 @ 75
25 @ 90
Close Stance Squat
2 x 10 @ 135 – hip was hurting a lot so tried different stance & light weight
10 @ 185
2 x 10 @ 225
Press
15 @ 360
15 @ 450
12 @ 540
12 @ 630
12 @ 720
1-Leg Calf Press
2 x 25 @ 360
2 x 25 @ 380
4 x 25 @ 400
Lying Curl VIDEO
10 @ 100
10 @ 110
8 @ 120
8 @ 130
Donkey Calf VIDEO
15 @ 180
12 @ 270
2 x 10 @ 360
Ab Crunch
100
Stability Ball Cable Crunch VIDEO
4 x 25 @ 30
Donkey Calf VIDEO
2 x 20 @ 180
2 x 15 @ 270
2 x 12 @ 360
Modified Deadlift VIDEO
10 @ 25
10 @ 45
10 @ 70
10 @ 90
1-Arm Barbell Row VIDEO
10 @ 45
10 @ 70
8 @ 90
Wide-Grip Seated Row VIDEO
20 @ 100
10 @ 160
10 @ 180
10 @ 200
Seated DB Biceps Curl
4 x 8 @ 35
Machine Biceps Curl
5 x 10 @ 100
Bench VIDEO
2 x 12 @ 135
10 @ 225
5 @ 315 > 5 @ 225 > 5 @ 135
Incline DB Press VIDEO
10 @ 100
10 @ 110
10 @ 120 > 15 @ 70
HS Flat Press VIDEO
10 @ 90
10 @ 140
10 @ 180
8 @ 230
HS Decline Press
12 @ 180
10 @ 230
10 @ 270
8 @ 320
Stability Ball Crunch VIDEO
250
Triceps Pressdown VIDEO
12 @ 100
12 @ 110
12 @ 120
10 @ 130
Deadlift
2 x 10 @ 90
10 @ 180
10 @ 270
10 @ 360
6 @ 450
1-Arm Barbell Row VIDEO
15 @ $5
2 x 10 @ 90
10 @ 115
10 @ 135
HS Front Pulldown VIDEO
20 @ 90
12 @ 140
12 @ 180
10 @ 230 > 15 @ 90
1-Arm Seated Cable Row VIDEO
10 @ 85
10 @ 100
10 @ 120
Reverse Cable Fly VIDEO
4 x 12 @ !5
Dual Cable High Curl VIDEO
10 @ 30
10 @ 35
10 @ 40
10 @ 45
Lat Pulldown VIDEO
10 @ 150
10 @ 180
10 @ 230
Leg Raise
100
Smith Shoulder Press VIDEO
12 @ 90
12 @ 140
12 @ 160
10 @ 180
Seated DB Front Raise
10 @ 30
10 @ 35
10 @ 40
8 @ 45
Superset:
1. DB Lateral Raise
4 x 10 @ 25
2. DB Front Raise
4 x 10 @ 25
Dual Cable Lateral Raise VIDEO
10 @ 10
3 x 10 @ 15
HS Shoulder Press VIDEO
15 @ 140
15 @ 160
12 @ 180
Cable Crunch VIDEO
2 x 20 @ 80
2 x 15 @ 80
10 @ 80
Bicycle VIDEO
100
DB Curl
15 @ 40
12 @ 50
8 @ 60
6 @ 75
Skullcrusher VIDEO
4 x 10 @ 90
Cable Incline Skullcrusher VIDEO
15 @ 80
15 @ 85
12 @ 90
12 @ 95
Superset: VIDEO
1. Reverse Preacher Curl
4 x 10 @ 50
2. Plate Curl
4 x 10 @ 25
Superset:
1. Rope Pressdown VIDEO
10 @ 65
10 @ 70
10 @ 75
10 @ 80
2. Overhead Rope Extension VIDEO
10 @ 65
10 @ 70
10 @ 75
10 @ 80
HS Triceps Pressdown VIDEO
15 @ 180
12 @ 200
12 @ 230
12 @ 250
Dual High Cable VIDEO
12 @ 30
10 @ 35
10 @ 40
10 @ 45
Cable Crunch VIDEO
20 @ 80
5 x 15 @ 80