Dumbbell
Side Lateral Raise
5 lb 5x3 reps
Hammer
Dumbbell Curl
5 lb 5x3 reps
Lying
Dumbbell Tricep Extension
5 lb 5x3 reps
Dumbbell
Flyes
5 lb 5x3 reps
Ab
Wheel (kneeling)
5x3 reps
One-Arm
Dumbbell Row
45 lb 5x3 reps
Barbell
Squat
45 lb x 3 reps
65 lb x 3 reps
85 lb x 3 reps
155 lb x 3 reps
205 lb x 3 reps
Trap
Bar Deadlift
140 lb x 3 reps
190 lb x 3 reps
260 lb x 3 reps
280 lb x 3 reps
300 lb x 3 reps
Walking
(treadmill)
