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Date
Round 1
3x
BARBELL
BENCH PRESS
1
5-8
...
...
PRONE
'Y' LOW-BACK RAISE
2
12-15
...
...
DUMBBELL
LATERAL RAISE
3
12-15
...
...
DUMBBELL
ZOTTMAN CURLS
4
10
...
...
DUMBBELL
SA TRICEP KICKBACKS
5
8-12/e
...
...
FLOOR
DECLINE PUSHUP
6
10
...
...
...
...
1
...
Warm Up
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...
...
1
...
Warm Up
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...
1
...
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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