Ab
Wheel (kneeling)
5 reps
5 reps
5 reps
5 reps
5 reps
One-Arm
Dumbbell Row
45 lb x 5 reps
45 lb x 5 reps
45 lb x 5 reps
45 lb x 5 reps
45 lb x 5 reps
Side
Lateral Raise
5 lb x 5 reps
5 lb x 5 reps
5 lb x 5 reps
5 lb x 5 reps
5 lb x 5 reps
Romanian
Dumbbell Deadlift
45 lb x 5 reps
45 lb x 5 reps
45 lb x 5 reps
45 lb x 5 reps
45 lb x 5 reps
Barbell
Squat
45 lb x 5 reps
45 lb x 5 reps
95 lb x 5 reps
115 lb x 5 reps
135 lb x 5 reps
Barbell
Bench Press
45 lb x 5 reps
115 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Trap
Bar Deadlift
140 lb x 5 reps
140 lb x 5 reps
140 lb x 5 reps
140 lb x 5 reps
140 lb x 5 reps
Dumbbell
Lunges
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
Two-Arm
Kettlebell Swing
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
