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Two-Arm Kettlebell Swing
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
- 20 lb x 10 reps 30
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Alternating Kettlebell Row
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
- 20 lb x 8 reps 34
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Dumbbell Floor Press
- 20 lb x 16 reps 61
- 20 lb x 16 reps 61
- 20 lb x 16 reps 61
- 20 lb x 16 reps 61
- 20 lb x 16 reps 61
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Dumbbell Bicep Curl
- 20 lb x 8 reps 25
- 20 lb x 8 reps 25
- 20 lb x 8 reps 25
- 20 lb x 8 reps 25
- 20 lb x 8 reps 25
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Standing Barbell Shoulder Press (OHP)
- 20 lb x 8 reps 47
- 20 lb x 8 reps 47
- 20 lb x 8 reps 47
- 20 lb x 8 reps 47
- 20 lb x 8 reps 47
- 20 lb x 6 reps 44
- 20 lb x 6 reps 44
- 20 lb x 6 reps 44
- 20 lb x 6 reps 44
- 20 lb x 6 reps 44
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Incline Dumbbell Bench Press
- 30 lb x 30 reps 59
- 30 lb x 25 reps 56
- 30 lb x 20 reps 53
- 30 lb x 15 reps 51
- 30 lb x 10 reps 48
- 30 lb x 5 reps 40
- 30 lb x 5 reps 40
- 30 lb x 10 reps 48
- 30 lb x 15 reps 51
- 30 lb x 20 reps 53
- 30 lb x 25 reps 56
- 30 lb x 30 reps 59
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Concentration Curls
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
- 20 lb x 10 reps 8
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Hammer Dumbbell Curl
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 10 reps 19
- 30 lb x 8 reps 18
- 30 lb x 8 reps 18
- 30 lb x 6 reps 17