2026/04/26

Upper/Lower Strength

4 Sets

• 6 Barbell Rows (45-85-105-115-125 / 45-85-85-85-85)

3 Sets

• 12 Marcy Lat Pulldown (wide overhand grip, 9/5)
• 10 DB Incline Press (45-45-50 / 25)

Arms

2 Sets

• 12 DB Preacher-Style Curl (elbows braced on inside of thighs, 25/15)
• 10 Cable Tricep Extensions (2-3 / 2)
• 10 DB Zottman Curl (supinate up, pronate at top 20/15)

Core

3 Sets

• 20 Dead Bug (10/8s)
• 20 Weighted Crunches (10s) / 20 Leg Lifts (25)
• 40 Plank Shoulder Taps