Internal Shoulder Cuff Rotation (Lucky Cat)
10 lb x 5 reps
15 lb x 5 reps
20 lb x 5 reps
Cable External Rotation
10 lb x 5 reps
15 lb x 5 reps
20 lb x 5 reps
Face Pull
10 lb x 10 reps
10 lb x 10 reps
High Cable Curls
10 lb x 25 reps
10 lb x 25 reps
Cable Rope Overhead Triceps Extension
10 lb x 25 reps
10 lb x 25 reps
Cable Crossover
30 lb x 30 reps
30 lb x 30 reps
Sumo Deadlift
105 lb x 5 reps
105 lb x 5 reps
Goblet Squat (kettlebell)
20 lb x 10 reps
Trap Bar Deadlift
140 lb x 3 reps
140 lb x 3 reps
210 lb x 3 reps
260 lb x 1 reps
280 lb x 1 reps
300 lb x 1 reps
300 lb x 1 reps
Barbell Bench Press
45 lb x 30 reps
65 lb x 10 reps
65 lb x 20 reps
85 lb x 10 reps
85 lb x 20 reps
Standing Barbell Shoulder Press (OHP)
45 lb x 6 reps
45 lb x 7 reps
45 lb x 10 reps
45 lb x 18 reps
Side Lateral Raise
5 lb x 20 reps
5 lb x 20 reps
Face Pull
5 lb x 30 reps
Barbell Shrug
105 lb x 20 reps
