| Exercise | Sets By Reps | PR’s | Notes |
|---|---|---|---|
| Bench Press | 3x6-8 | 165x6 | |
| Weighted Pull-Up | 3x6-8 | 6.5x15 | |
| Close-Grip Cable Row | 2x12-15 | 15x105 | Squeeze at top. |
| Pec Deck (seat 5.5) | 2x12-15 | 115-120x13 | Pause at end. Control Down. |
| Reverse Cable Flye (Setting 5, 5) | 3x10-12 | 12.5x8 | Strict shoulders. |
| Dumbbell Shrugs | 3x10 | ||
| -15 | 55-60x15 | Big stretch at bottom, pause at top. | |
| EZ-Bar Curl | 3x8-12 | 60x8 | |
| Cable Tricep Kickback | 3x10-12 each | 12x30 | |
| Wrist Curl | 3x12-15 | 15x30 |