Hanging
Knee Raise
20 reps
Machine
Chest Fly (Pec Deck)
50 lb x 20 reps
Goblet
Squat (dumbbell)
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
Smith
Machine Bent Over Row
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Two-Arm
Kettlebell Swing
25 lb x 20 reps
25 lb x 20 reps
25 lb x 20 reps
Dumbbell
Bicep Curl
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps
Standing
Overhead Barbell Triceps Extension
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
Barbell
Deadlift
185 lb x 6 reps
225 lb x 5 reps
275 lb x 5 reps
325 lb x 1 reps
375 lb x 1 reps
225 lb x 5 reps
205 lb x 5 reps
185 lb x 10 reps
155 lb x 10 reps
135 lb x 10 reps
Hack
Squat
145 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
Sumo
Deadlift
145 lb x 10 reps
Jefferson
Deadlift
145 lb x 5 reps
Smith
Machine Bench Press
135 lb x 5 reps
155 lb x 4 reps
175 lb x 3 reps
185 lb x 2 reps
205 lb x 1 reps
225 lb x 5 reps
205 lb x 4 reps
185 lb x 3 reps
185 lb x 2 reps
185 lb x 1 reps
Seated
Cable Row
60 lb x 20 reps
75 lb x 15 reps
