Hanging
Knee Raise
10 reps
10 reps
Machine
Chest Fly (Pec Deck)
60 lb x 20 reps
60 lb x 20 reps
Machine
Preacher Curls
40 lb x 20 reps
40 lb x 20 reps
Goblet
Squat (dumbbell)
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
Snatch-Grip
Deadlift
95 lb x 8 reps
95 lb x 8 reps
95 lb x 8 reps
Smith
Machine Upright Row
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
Smith
Machine Shrug
95 lb x 20 reps
95 lb x 20 reps
95 lb x 20 reps
Smith
Machine Overhead Shoulder Press
45 lb x 10 reps
65 lb x 10 reps
75 lb x 8 reps
95 lb x 4 reps
Body
Weight Inverted Row (Let Me Ups)
10 reps
Farmer's
Walk
50 ft || 90 lb
