- Biceps -

• Cable Curls
  1. 80 lbs – 4 Reps
  2. 60 lbs – 10 Reps
  3. 60 lbs – 10 Reps
• Hammer Curls
  1. 20 lbs – 12 Reps
• Concentration Curls
  1. 20 lbs – 12 Reps

- Back -

• Lat Pulldowns
  1. 80 lbs – 8 Reps
  2. 70 lbs – 10 Reps
  3. 560 lbs – 10 Reps
• Bent-over Rows
  1. 20 lbs – 10 Reps