Walking (treadmill)
7 minutes
Barbell Squat
50 lb x 10 reps
100 lb x 5 reps
120 lb x 5 reps
Standing Barbell Shoulder Press (OHP)
50 lb x 10 reps
55 lb x 10 reps
60 lb x 6 reps
Elbow-Supported Dumbbell External Rotation
2 lb x 20 reps
Dumbbell Side-Lying Internal Rotation
2 lb x 20 reps
Barbell Bench Press
45 lb x 20 reps
95 lb x 15 reps
135 lb x 10 reps
Trap Bar Deadlift
140 lb x 5 reps
160 lb x 5 reps
180 lb x 5 reps
One-Arm Dumbbell Row
45 lb x 10 reps
45 lb x 10 reps
Cable Crossover
40 lb x 25 reps
40 lb x 25 reps
40 lb x 25 reps
40 lb x 25 reps
40 lb x 25 reps
40 lb x 25 reps
40 lb x 25 reps
40 lb x 25 reps
