– Biceps –

  • Cable Curls

    1. 80 lbs – 6 Reps
    2. 80 lbs – 5 Reps
  • Hammer Curls

    1. 20 lbs – 14 Reps
    2. 20 lbs – 9 Reps
  • Standing Supinated Curls

    1. 20 lbs – 8 Reps

– Back –

  • Lat Pulldowns

    1. 90 lbs – 10 Reps
    2. 90 lbs – 10 Reps
  • Bent-over Rows

    1. 20 lbs – 8 Reps
    2. 20 lbs – 8 Reps