Lee's Body Part Split

lee1463 · January 11, 2019, 10:45pm

Arms

Dips
Set 1: 45 lb × 12 @ 7.5 [Warm-up]
Set 2: 90 lb × 8 @ 8
Set 3: 90 lb × 8 @ 8
Set 4: 90 lb × 8 @ 8
Set 5: 90 lb × 8 @ 8
Set 6: 90 lb × 8 @ 8

Incline Curl (Dumbbell)
Set 1: 70 lb × 5 @ 8
Set 2: 70 lb × 5 @ 8
Set 3: 70 lb × 5 @ 8
Set 4: 70 lb × 5 @ 8
Set 5: 70 lb × 5 @ 8

Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 9
Set 2: 110 lb × 5 @ 8.5
Set 3: 110 lb × 5 @ 8.5
Set 4: 110 lb × 5 @ 8.5
Set 5: 110 lb × 5 @ 8.5

Bicep Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 50 lb × 10 @ 8.5
Set 3: 50 lb × 10 @ 8.5
Set 4: 50 lb × 10 @ 8.5

Triceps Extension
Set 1: 130 lb × 15 @ 7
Set 2: 130 lb × 10 @ 8
Set 3: 130 lb × 10 @ 9.5

lee1463 · January 11, 2019, 10:51pm

Almost tore my nutsack doing hip thrusts so that was fun. Otherwise nothing special today.

Legs

Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 9
Set 4: 345 lb × 2 @ 9
Set 5: 345 lb × 2 @ 9
Set 6: 315 lb × 3 @ 9

Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

Hip Thrust (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 275 lb × 2

Leg Press
Set 1: 630 lb × 5 @ 7
Set 2: 720 lb × 5 @ 8.5
Set 3: 810 lb × 5 @ 8.5
Set 4: 810 lb × 5 @ 8.5

Standing Calf Raise (Machine)
Set 1: 250 lb × 10 @ 7.5
Set 2: 300 lb × 10 @ 8.5
Set 3: 325 lb × 10 @ 9

lee1463 · January 12, 2019, 5:28am

Chest

Crunch (Machine)
Set 1: 190 lb × 15 @ 7.5
Set 2: 190 lb × 15 @ 7.5
Set 3: 190 lb × 15 @ 7.5
Set 4: 190 lb × 15 @ 7.5

Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 295 lb × 3 @ 8.5
Set 4: 305 lb × 3 @ 9
Set 5: 315 lb × 3 @ 10
Set 6: 295 lb × 3 @ 8.5
Set 7: 275 lb × 5 @ 8.5
Set 8: 275 lb × 5 @ 8.5
Set 9: 275 lb × 5 @ 8.5
Set 10: 275 lb × 4 @ 9

Incline DB Press
Set 1: 200 lb × 6 @ 9.5
Set 2: 200 lb × 6 @ 8
Set 3: 200 lb × 6 @ 8
Set 4: 200 lb × 6 @ 8.5

Decline Bench Press (Barbell)
Set 1: 250 lb × 5 @ 8.5
Set 2: 250 lb × 5 @ 8.5
Set 3: 250 lb × 5 @ 8.5
Set 4: 250 lb × 5 @ 8.5

Dumbbell Pullover
Set 1: 75 lb × 12 @ 9
Set 2: 75 lb × 12 @ 9
Set 3: 75 lb × 12 @ 9

lee1463 · January 12, 2019, 2:48pm

Shoulders

Crunch (Machine)
Set 1: 190 lb × 15 @ 7.5
Set 2: 190 lb × 15 @ 7.5
Set 3: 190 lb × 15 @ 7.5

Seated Overhead Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 225 lb × 5 @ 9
Set 4: 225 lb × 4 @ 9
Set 5: 225 lb × 5 @ 9
Set 6: 225 lb × 3 @ 10

Lateral Raise (Dumbbell)
Set 1: 50 lb × 12 @ 8.5
Set 2: 50 lb × 12 @ 8
Set 3: 50 lb × 12 @ 8
Set 4: 50 lb × 12 @ 8.5

Exterior Rotations
Set 1: 40 lb × 5
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Set 4: 25 lb × 10

Rear Lateral Raise (machine)
Set 1: 100 lb × 10 @ 8
Set 2: 100 lb × 10 @ 8.5
Set 3: 100 lb × 10 @ 9

lee1463 · January 14, 2019, 4:37am

Ehh.

Back

Crunch (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 15
Set 4: 180 lb × 15

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 8
Set 4: 365 lb × 3 @ 9
Set 5: 405 lb × 1 @ 9

T Bar Row
Set 1: 190 lb × 5 @ 8.5
Set 2: 200 lb × 5 @ 9
Set 3: 190 lb × 5 @ 9
Set 4: 190 lb × 5 @ 9
Set 5: 180 lb × 5 @ 9

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 1 lb × 5
Set 3: 1 lb × 5
Set 4: 1 lb × 5
Set 5: 1 lb × 5

Face Pull (Cable)
Set 1: 150 lb × 12 @ 8
Set 2: 150 lb × 17 @ 9
Set 3: 120 lb × 20 @ 9.5
Set 4: 120 lb × 20 @ 9.5

Lat Pulldown (Machine)
Set 1: 200 lb × 8 @ 8
Set 2: 150 lb × 15 @ 10
Set 3: 140 lb × 15 @ 10

Back Extensions
Set 1: 35 lb × 10
Set 2: 35 lb × 10

lee1463 · January 14, 2019, 2:23pm

Arms

Cable Twist
Set 1: 70 lb × 15
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Dips
Set 1: 45 lb × 12 [Warm-up]
Set 2: 90 lb × 10 @ 9
Set 3: 90 lb × 10 @ 9
Set 4: 90 lb × 9 @ 9
Set 5: 90 lb × 8 @ 9
Set 6: 90 lb × 8 @ 9.5

Incline Curl (Dumbbell)
Set 1: 70 lb × 5 @ 8.5
Set 2: 60 lb × 6 @ 8
Set 3: 60 lb × 6 @ 8
Set 4: 60 lb × 6 @ 8
Set 5: 60 lb × 6 @ 8

Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8
Set 2: 110 lb × 5 @ 8.5
Set 3: 110 lb × 5 @ 8.5
Set 4: 110 lb × 5 @ 8.5
Set 5: 110 lb × 5 @ 8.5

Bicep Curl (Barbell)
Set 1: 95 lb × 5 @ 8
Set 2: 95 lb × 5 @ 8
Set 3: 95 lb × 5 @ 8.5
Set 4: 95 lb × 4 @ 8.5
Set 5: 65 lb × 12

Triceps Extension
Set 1: 130 lb × 15 @ 9
Set 2: 130 lb × 12 @ 9.5
Set 3: 120 lb × 13 @ 10
Set 4: 90 lb × 17 @ 10

lee1463 · January 15, 2019, 1:31am

Legs

Crunch Machine
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Set 4: 50 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2
Set 4: 365 lb × 1 @ 9
Set 5: 395 lb × 1 @ 10

Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 185 lb × 5 @ 8
Set 3: 225 lb × 5 @ 8
Set 4: 245 lb × 4 @ 9.5

Leg Press
Set 1: 630 lb × 5 @ 7
Set 2: 720 lb × 5 @ 8.5
Set 3: 810 lb × 5 @ 9
Set 4: 900 lb × 3 @ 9.5
Set 5: 900 lb × 3 @ 9

Standing Calf Raise (Machine)
Set 1: 300 lb × 10 @ 8.5
Set 2: 325 lb × 10 @ 8.5
Set 3: 325 lb × 10 @ 9

lee1463 · January 16, 2019, 12:11am

Finally got my forearm dry needled today. Sore as shit but definitely helped.

Chest

Crunch Machine
Set 1: 50 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 6 [Warm-up]
Set 3: 240 lb × 5 @ 8.5
Set 4: 240 lb × 5 @ 9
Set 5: 240 lb × 5 @ 9
Set 6: 240 lb × 5 @ 9
Set 7: 240 lb × 5 @ 9.5

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8.5
Set 2: 230 lb × 6 @ 8.5
Set 3: 230 lb × 6 @ 9
Set 4: 230 lb × 6 @ 8.5

Incline DB Press
Set 1: 200 lb × 6 @ 8.5
Set 2: 220 lb × 6 @ 9.5
Set 3: 220 lb × 5 @ 10
Set 4: 200 lb × 5 @ 10

Dumbbell Pullover
Set 1: 70 lb × 12 @ 8
Set 2: 75 lb × 12 @ 8
Set 3: 75 lb × 12 @ 8.5

lee1463 · January 16, 2019, 6:30am

Back

Crunch (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 15

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 5
Set 4: 355 lb × 4
Set 5: 395 lb × 3
Set 6: 415 lb × 1

T Bar Row
Set 1: 225 lb × 3
Set 2: 180 lb × 3 @ 7
Set 3: 180 lb × 3 @ 7
Set 4: 180 lb × 3 @ 7
Set 5: 180 lb × 3 @ 7
Set 6: 180 lb × 3 @ 7
Set 7: 180 lb × 3 @ 7
Set 8: 180 lb × 3 @ 7

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 1 lb × 5
Set 3: 1 lb × 5
Set 4: 1 lb × 5
Set 5: 1 lb × 5

Face Pull (Cable)
Set 1: 150 lb × 15
Set 2: 150 lb × 15
Set 3: 120 lb × 15
Set 4: 120 lb × 15

Lat Pulldown (Machine)
Set 1: 140 lb × 15
Set 2: 140 lb × 12
Set 3: 140 lb × 13

lee1463 · January 18, 2019, 11:40am

Arms
Crunch (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 15

Dips
Set 1: 35 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 105 lb × 6 @ 8
Set 4: 105 lb × 6 @ 8
Set 5: 105 lb × 6 @ 8
Set 6: 105 lb × 6 @ 8

Bicep Curl (Barbell)
Set 1: 95 lb × 6 @ 8
Set 2: 95 lb × 6 @ 8
Set 3: 95 lb × 6 @ 8.5
Set 4: 65 lb × 12 @ 8.5
Set 5: 65 lb × 12 @ 8.5

Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8
Set 2: 110 lb × 5 @ 8.5
Set 3: 115 lb × 5 @ 9
Set 4: 115 lb × 5 @ 9
Set 5: 115 lb × 5 @ 9

Incline Curl (Dumbbell)
Set 1: 70 lb × 5 @ 8
Set 2: 70 lb × 5 @ 8
Set 3: 70 lb × 5 @ 8
Set 4: 70 lb × 5 @ 8
Set 5: 70 lb × 5 @ 8

Triceps Extension
Set 1: 130 lb × 15 @ 8
Set 2: 130 lb × 15 @ 9
Set 3: 130 lb × 12 @ 10
Set 4: 100 lb × 16 @ 10

Hammer Curl (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

lee1463 · January 18, 2019, 3:42pm

Legs

Crunch Machine
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Set 4: 50 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2 @ 7
Set 4: 335 lb × 2 @ 8
Set 5: 365 lb × 2 @ 8.5

Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 0

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 185 lb × 5 @ 8
Set 3: 225 lb × 5 @ 8

Leg Press
Set 1: 720 lb × 5 @ 8.5
Set 2: 720 lb × 5 @ 8.5
Set 3: 810 lb × 5 @ 8.5
Set 4: 810 lb × 5 @ 9.5

Standing Calf Raise (Machine)
Set 1: 300 lb × 10
Set 2: 325 lb × 10
Set 3: 325 lb × 10

lee1463 · January 18, 2019, 10:21pm

Felt really good today. Probably could’ve gone heavier on all three presses.
Chest

Crunch (Machine)
Set 1: 190 lb × 12 @ 7.5
Set 2: 190 lb × 12 @ 7.5
Set 3: 190 lb × 12 @ 7.5
Set 4: 180 lb × 15
Set 5: 180 lb × 15
Set 6: 150 lb × 16

Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 295 lb × 3 @ 8
Set 4: 315 lb × 3 @ 10
Set 5: 315 lb × 2 @ 10
Set 6: 295 lb × 3 @ 9
Set 7: 295 lb × 3 @ 9
Set 8: 295 lb × 3 @ 9
Set 9: 295 lb × 3 @ 9
Set 10: 285 lb × 3 @ 8

Incline DB Press
Set 1: 200 lb × 6 @ 8
Set 2: 200 lb × 6 @ 8
Set 3: 200 lb × 6 @ 8
Set 4: 200 lb × 6 @ 8

Decline Bench Press (Barbell)
Set 1: 250 lb × 5 @ 8.5
Set 2: 250 lb × 6 @ 8.5
Set 3: 250 lb × 6 @ 8.5
Set 4: 250 lb × 6 @ 8.5

Dumbbell Pullover
Set 1: 75 lb × 10 @ 8
Set 2: 80 lb × 10 @ 8

lee1463 · January 19, 2019, 7:10am

Back

Crunch (Machine)
Set 1: 150 lb × 15
Set 2: 150 lb × 15
Set 3: 150 lb × 15

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 7
Set 4: 365 lb × 3 @ 8.5
Set 5: 365 lb × 3 @ 8
Set 6: 365 lb × 3 @ 8.5

Weighted Pull Up
Set 1: 1 lb × 7
Set 2: 1 lb × 7
Set 3: 1 lb × 7
Set 4: 1 lb × 7
Set 5: 1 lb × 6

T Bar Row
Set 1: 180 lb × 5
Set 2: 180 lb × 5
Set 3: 180 lb × 5
Set 4: 180 lb × 5
Set 5: 180 lb × 5

Face Pull (Cable)
Set 1: 150 lb × 15
Set 2: 150 lb × 15
Set 3: 120 lb × 15
Set 4: 120 lb × 15

Lat Pulldown (Machine)
Set 1: 130 lb × 12
Set 2: 130 lb × 10
Set 3: 120 lb × 15

lee1463 · January 19, 2019, 1:54pm

Higher reps on all my raises is kicking my ass. It’s been years since I did sets of 15-20 on pretty much any lift other than maybe crunches. My shoulders are on fucking fire!!!

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 160 lb × 5 [Warm-up]
Set 3: 180 lb × 5 @ 8.5
Set 4: 200 lb × 4 @ 10
Set 5: 180 lb × 5 @ 9
Set 6: 180 lb × 5 @ 9
Set 7: 180 lb × 5 @ 9

Lateral Raise (Dumbbell)
Set 1: 50 lb × 12 @ 8
Set 2: 50 lb × 12 @ 8
Set 3: 50 lb × 12 @ 9
Set 4: 50 lb × 12 @ 9
Set 5: 50 lb × 12 @ 9

Rear Lateral Raise
Set 1: 40 lb × 15 @ 8.5
Set 2: 40 lb × 15 @ 8.5
Set 3: 40 lb × 15 @ 8.5
Set 4: 40 lb × 15 @ 8.5

Exterior Rotations
Set 1: 30 lb × 15 @ 9
Set 2: 30 lb × 15 @ 9.5
Set 3: 20 lb × 15

Rear Lateral Raise (machine)
Set 1: 70 lb × 20
Set 2: 70 lb × 20
Set 3: 70 lb × 20

lee1463 · January 21, 2019, 7:58am

Arms

Crunch (Machine)
Set 1: 150 lb × 20
Set 2: 150 lb × 20
Set 3: 150 lb × 18

Bicep Curl (Barbell)
Set 1: 100 lb × 5 @ 10
Set 2: 90 lb × 6 @ 8
Set 3: 90 lb × 5 @ 9.5
Set 4: 70 lb × 10 @ 9
Set 5: 70 lb × 10 @ 9

Dips
Set 1: 35 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 105 lb × 7 @ 9
Set 4: 105 lb × 7 @ 9
Set 5: 105 lb × 7 @ 9
Set 6: 105 lb × 7 @ 9

Incline Curl (Dumbbell)
Set 1: 80 lb × 5 @ 8.5
Set 2: 80 lb × 5 @ 8
Set 3: 80 lb × 5 @ 8
Set 4: 70 lb × 6 @ 8
Set 5: 70 lb × 6 @ 8

Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8
Set 2: 110 lb × 5 @ 9
Set 3: 115 lb × 4 @ 10
Set 4: 110 lb × 5 @ 9
Set 5: 110 lb × 5 @ 9

Hammer Curl (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Triceps Extension
Set 1: 130 lb × 15 @ 8
Set 2: 130 lb × 12 @ 10
Set 3: 110 lb × 12 @ 10

lee1463 · January 21, 2019, 8:05am

Cut my workout short today because of the NFC championship. Fuck the NFL and their garbage refs.

Legs

Crunch Machine
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Set 4: 50 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 8.5
Set 4: 315 lb × 3 @ 8
Set 5: 315 lb × 3 @ 8.5

Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 120 lb × 10

Hip Thrust (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 275 lb × 5

Seated Calf Raise
Set 1: 180 lb × 10 @ 9
Set 2: 135 lb × 10 @ 7.5
Set 3: 135 lb × 10 @ 7.5

lee1463 · January 21, 2019, 12:56pm

Chest

Crunch (Machine)
Set 1: 150 lb × 20
Set 2: 160 lb × 20
Set 3: 200 lb × 12
Set 4: 200 lb × 12
Set 5: 200 lb × 12

Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 5
Set 4: 275 lb × 4
Set 5: 275 lb × 5
Set 6: 275 lb × 4
Set 7: 225 lb × 8

Incline DB Press
Set 1: 200 lb × 6 @ 9
Set 2: 200 lb × 6 @ 9
Set 3: 200 lb × 6 @ 8
Set 4: 200 lb × 5 @ 8
Set 5: 200 lb × 5 @ 8

Decline Bench Press (Barbell)
Set 1: 200 lb × 8
Set 2: 200 lb × 8
Set 3: 200 lb × 8

lee1463 · January 21, 2019, 9:07pm

Deloading day.

Back

Crunch (Machine)
Set 1: 150 lb × 20
Set 2: 200 lb × 12
Set 3: 200 lb × 12
Set 4: 200 lb × 12

T Bar Row
Set 1: 180 lb × 6
Set 2: 180 lb × 6
Set 3: 180 lb × 6

Weighted Pull Up
Set 1: 1 lb × 6
Set 2: 1 lb × 6
Set 3: 1 lb × 6
Set 4: 1 lb × 6

Bent Over Row - Underhand (Barbell)
Set 1: 135 lb × 6
Set 2: 135 lb × 6
Set 3: 135 lb × 6

Face Pull (Cable)
Set 1: 140 lb × 15
Set 2: 150 lb × 10
Set 3: 150 lb × 10
Set 4: 120 lb × 15

Lat Pulldown (Cable)
Set 1: 200 lb × 10
Set 2: 130 lb × 12
Set 3: 130 lb × 12

lee1463 · January 22, 2019, 7:36pm

Shoulders

Crunch (Machine)
Set 1: 150 lb × 20
Set 2: 150 lb × 15
Set 3: 150 lb × 15

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 150 lb × 5 [Warm-up]
Set 3: 170 lb × 5 @ 8.5
Set 4: 170 lb × 5 @ 9.5
Set 5: 160 lb × 5 @ 8.5
Set 6: 160 lb × 5 @ 8.5

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 60 lb × 10 @ 9
Set 3: 60 lb × 10 @ 9
Set 4: 60 lb × 10 @ 9

Rear Lateral Raise
Set 1: 40 lb × 15 @ 8
Set 2: 40 lb × 15 @ 8.5
Set 3: 40 lb × 12 @ 9.5

Exterior Rotations
Set 1: 25 lb × 12
Set 2: 25 lb × 15
Set 3: 25 lb × 10

Interior Rotation
Set 1: 25 lb × 15
Set 2: 25 lb × 15

Rear Lateral Raise (machine)
Set 1: 70 lb × 20
Set 2: 70 lb × 16
Set 3: 70 lb × 15

lee1463 · January 23, 2019, 4:20am

Arms

Crunch (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10

Dips
Set 1: 35 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 105 lb × 6 @ 9
Set 4: 105 lb × 6 @ 9
Set 5: 105 lb × 6 @ 9
Set 6: 105 lb × 6 @ 9

Bicep Curl (Barbell)
Set 1: 95 lb × 6
Set 2: 95 lb × 6
Set 3: 95 lb × 6

Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8
Set 2: 110 lb × 5 @ 8
Set 3: 115 lb × 5 @ 10
Set 4: 115 lb × 4 @ 10
Set 5: 110 lb × 5 @ 9

Incline Curl (Dumbbell)
Set 1: 70 lb × 6 @ 8.5
Set 2: 70 lb × 6 @ 8
Set 3: 70 lb × 6 @ 8
Set 4: 70 lb × 6 @ 8

Triceps Extension
Set 1: 120 lb × 15 @ 8
Set 2: 120 lb × 13 @ 10
Set 3: 120 lb × 15 @ 8

Hammer Curl (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10