-
Diamond Push-Up
- 20 reps 30
- 20 reps 30
- 20 reps 30
- 20 reps 30
- 20 reps 30
- 20 reps 30
- 20 reps 30
- 20 reps 30
- 20 reps 30
- 20 reps 30
-
Pull-Up
- 10 reps 90
- 10 reps 90
- 10 reps 90
- 10 reps 90
- 10 reps 90
- 10 reps 90
- 10 reps 90
- 10 reps 90
- 10 reps 90
- 10 reps 90
-
Group B
-
Hammer Dumbbell Curl
- 50 lb x 8 reps (PR) 21
- 40 lb x 8 reps 19
- 25 lb x 10 reps 18
-
Lat Pulldown
- 137 lb x 12 reps 30
- 125 lb x 12 reps 28
- 137 lb x 12 reps 30
- 120 lb x 12 reps 27
- 205 lb x 6 reps 42
- 125 lb x 8 reps 26
- 205 lb x 3 reps 31
- 205 lb x 6 reps (PR) 42
-
Dumbbell Shrug
- 70 lb x 8 reps 24
- 70 lb x 8 reps 24
- 75 lb x 8 reps (PR) 25
-
-
Group A
-
T-Bar Row
- 90 lb x 12 reps 33
- 135 lb x 8 reps (PR) 42
- 90 lb x 12 reps 33
- 100 lb x 8 reps 33
-
Wide-Grip Pull-Up
- 15 reps 162
- 12 reps 137
- 10 reps 120
- 9 reps 110
-
Bent Over Barbell Row
- 135 lb x 20 reps 48
- 135 lb x 20 reps 48
- 155 lb x 15 reps 53
- 155 lb x 15 reps 53
- 185 lb x 8 reps (PR) 59
-
Ring Dip
- 20 reps (PR) 212
- 10 reps 92
- 8 reps 70
- 8 reps 70
- 8 reps 70
- 5 reps 40
- 7 reps 60
- 7 reps 60
- 8 reps 70
- 10 reps 92
-
-
Dumbbell Side Lateral Raise
- 15 lb x 12 reps 35
- 15 lb x 10 reps 34
- 15 lb x 10 reps 34
-
Front Dumbbell Raise
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17
- 15 lb x 10 reps 17
-
Reverse Flyes
- 15 lb x 10 reps 15
- 15 lb x 10 reps 15
- 15 lb x 10 reps 15