Goblet
Squat (dumbbell)
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
Sumo
Deadlift
75 lb x 5 reps
75 lb x 5 reps
75 lb x 5 reps
75 lb x 5 reps
Romanian
Deadlift
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Farmer's
Walk
100 ft || 50 lb
100 ft || 50 lb
100 ft || 50 lb
100 ft || 50 lb
Machine
Shoulder (Military) Press
10 lb x 25 reps
10 lb x 25 reps
20 lb x 20 reps
Triceps
Pushdown - Rope Attachment
50 lb x 20 reps
Cable
Hammer Curls - Rope Attachment
50 lb x 20 reps
Machine
Chest Press
60 lb x 20 reps
