Dumbbell
Side Lateral Raise
5 lb x 12 reps
5 lb x 12 reps
Hammer
Dumbbell Curl
5 lb x 12 reps
5 lb x 12 reps
Dumbbell
Bicep Curl
5 lb x 12 reps
5 lb x 12 reps
Ab
Wheel (kneeling)
12 reps
12 reps
Barbell
Squat
45 lb x 12 reps
65 lb x 12 reps
Barbell
Bench Press
65 lb x 6 reps
85 lb x 12 reps
85 lb x 12 reps
One-Arm
Dumbbell Row
45 lb x 12 reps
45 lb x 12 reps
Light
Walking (secondary e.g. commute, on the job, etc)
