Goblet
Squat (dumbbell)
25 lb x 5 reps
25 lb x 5 reps
25 lb x 5 reps
Jefferson
Deadlift
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Sumo
Deadlift
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Hammer
Dumbbell Curl
5 lb x 10 reps
10 lb x 10 reps
15 lb x 10 reps
20 lb x 10 reps
Sumo
Deadlift
185 lb x 8 reps
225 lb x 6 reps
245 lb x 3 reps
275 lb x 3 reps
295 lb x 2 reps
EZ-Bar
Curl
40 lb x 8 reps
Reverse
Barbell Curl
40 lb x 8 reps
Machine
Preacher Curls
30 lb x 12 reps
EZ-Bar
Curl
40 lb x 8 reps
Hammer
Dumbbell Curl
15 lb x 8 reps
Reverse
Barbell Curl
40 lb x 3 reps
Dumbbell Bicep Curl
15 lb x 10 reps
Cross Body Hammer Dumbbell Curl
25 lb x 5 reps
25 lb x 5 reps
