Goblet
Squat (dumbbell)
25 lb x 5 reps
25 lb x 5 reps
25 lb x 5 reps
25 lb x 5 reps
Barbell
Deadlift
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Bent
Over Barbell Row
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Dumbbell
Bicep Curl
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps
Two-Arm
Kettlebell Swing
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
Standing
Dumbbell Upright Row
25 lb x 5 reps
25 lb x 5 reps
25 lb x 5 reps
25 lb x 5 reps
Barbell
Bench Press
135 lb x 5 reps
185 lb x 5 reps
185 lb x 5 reps
Dumbbell
Flyes
20 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps
Two-Arm
Kettlebell Swing
25 lb x 10 reps
25 lb x 10 reps
25 lb x 10 reps
Standing
Barbell Shoulder Press (OHP)
30 lb x 10 reps
