July 18, 2019 at 03:11PM

Thursday, July 18, 2019 at 12:47 PM

Shoulder Press (Machine)
Set 1: 45 lb × 5
Set 2: 95 lb × 5
Set 3: 115 lb × 5
Set 4: 135 lb × 5
Set 5: 135 lb × 5
Set 6: 135 lb × 5
Set 7: 115 lb × 6
Set 8: 95 lb × 8

Notes: 3m rests between working sets.
Reverse Fly (Dumbbell)
Set 1: 25 lb × 8
Set 2: 25 lb × 8
Set 3: 25 lb × 8
Set 4: 25 lb × 8
Set 5: 25 lb × 8

Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Set 5: 15 lb × 12

Front Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Set 5: 15 lb × 15

Squat (Barbell)
Set 1: 45 lb × 5
Set 2: 135 lb × 5
Set 3: 185 lb × 5
Set 4: 185 lb × 5
Set 5: 185 lb × 5
Set 6: 185 lb × 5
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