AM Workout (weight/reps)
Seated Leg Extension
30/30, 50/20, 70/20
Close Grip Bench Presss
30/30, 50/20, 70/20
Close Grip Bench Presss
45/10, 95/10, 135/5, 185/5, 225/3,
235/2, 185/6, 155/8, 145/5, 140/6
235/2, 185/6, 155/8, 145/5, 140/6
Face Pulls
50/10, 65/10, 80/10, 95/10
Superset
Dumbbell Curls
10/20, 10/20, 10/20
Concentration Curls
25/10
One Arms Pressdowns
10/30, 20/20, 30/15, 40/15, 50/5
Superset
Bent-over Pressdowns: 50/20, 50/20, 50/20
Cable Curls: 50/20, 50/20, 50/20
Hammer Curls
15/10, 25/10
Cable Curls: 50/20, 50/20, 50/20
Hammer Curls
15/10, 25/10
Dumbbell Curls
10/20, 10/20, 10/20
Concentration Curls
25/10
Reverse Cable Curls
20/10, 30/10, 40/10,
30/10, 20/10, 10/10
Cybex Preacher Curls
20/20, 30/10, 40/10, 50/4, 60/3
Cable Rows
50/20, 60/20, 75/20, 150/5, 180/1
Cybex High Flyes
40/30, 170/3
Cybex Chest Press
110/10
20/10, 30/10, 40/10,
30/10, 20/10, 10/10
Cybex Preacher Curls
20/20, 30/10, 40/10, 50/4, 60/3
Cable Rows
50/20, 60/20, 75/20, 150/5, 180/1
Cybex High Flyes
40/30, 170/3
Cybex Chest Press
110/10
Cybex Pulldowns
70/40
70/40
Cybex Overhead Press
20/12
20/12
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