Ok Month 4 folks :)
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Ok Month 4 folks :)
MONTH 4
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 4 / Week 1
Monday - 09-07-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
90lbs x 7
90lbs x 7
90lbs x 7
90lbs x 7
90lbs x 7
Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 1
Wednesday 09-09-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
65% x 5 = 135lbs
75% x 5 = 155lbs
85% x 5+ = 175lbs
Meadow Row – 5 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 1
Friday 09-11-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
MONTH 4
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 4 / Week 2
Monday - 09-14-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
85lbs x 9
85lbs x 9
85lbs x 9
85lbs x 9
Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 2
Wednesday 09-16-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
70% x 3 = 145lbs
80% x 3 = 165lbs
90% x 3+ = 185lbs
Meadow Row – 5 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 2
Friday 09-18-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
MONTH 4
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 4 / Week 3
Monday - 09-21-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 3
Wednesday 09-23-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
75% x 5 = 155lbs
85% x 3 = 165lbs
95% x 1 = 195lbs
Meadow Row – 5 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 3
Friday 09-25-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
MONTH 4
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 4 / Week 4
Monday - 09-28-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 4
Wednesday 09-30-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift = 5 X 5 @ 60%
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
Meadow Row – 5 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 4
Friday 10-02-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
MONTH 4
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 4 / Week 5
DELOAD
Monday - 10-05-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 X 5 @ 60%
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
Dumbbell Press – 4 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 5
DELOAD
Wednesday 10-07-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift = 5 X 5 @ 60%
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
Meadow Row – 4 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
Ogus 7/5/3 Program
Month 4 / Week 5
DELOAD
Friday 10-09-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 5 X 5 @ 60%
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
Dumbbell Bench Press – 4 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
Month 5 now :)
MONTH 5
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 5 / Week 1
Monday - 10-12-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
95lbs x 7
95lbs x 7
95lbs x 7
95lbs x 7
95lbs x 7
Dumbbell Press – 5 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
Ogus 7/5/3 Program
Month 5 / Week 1
Wednesday 10-14-20
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
65% x 5 = 140lbs
75% x 5 = 160lbs
85% x 5 = 185lbs
Meadow Row – 5 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
45lb X 10
45lb X 10
45lb X 10
45lb X 10
45lb X 10
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
Ogus 7/5/3 Program
Month 5 / Week 1
Friday 10-16-20
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
MONTH 5
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 5 / Week 2
Monday - 10-19-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
90lbs x 9
90lbs x 9
90lbs x 9
90lbs x 9
Dumbbell Press – 5 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
Ogus 7/5/3 Program
Month 5 / Week 2
Wednesday 10-21-20
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
70% x 3 = 150lbs
80% x 3 = 175lbs
90% x 3 = 195lbs
Meadow Row – 5 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
45lb X 10
45lb X 10
45lb X 10
45lb X 10
45lb X 10
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
Ogus 7/5/3 Program
Month 5 / Week 2
Friday 10-23-20
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
MONTH 5
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 5 / Week 3
Monday - 10-26-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
Dumbbell Press – 5 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
Ogus 7/5/3 Program
Month 5 / Week 3
Wednesday 10-28-20
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
70% x 3 = 150lbs
80% x 3 = 175lbs
90% x 3 = 195lbs + 70% x 3 = 150lbs
Meadow Row – 5 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
45lb X 10
45lb X 10
45lb X 10
45lb X 10
45lb X 10
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
Ogus 7/5/3 Program
Month 5 / Week 3
Friday 10-30-20
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
MONTH 5
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 5 / Week 4
Monday - 11-02-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
Dumbbell Press – 5 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
Ogus 7/5/3 Program
Month 5 / Week 3
Wednesday 11-04-20
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
75% x 5 = 160lbs
85% x 3 = 185lbs
95% x 1 = 205lbs + 75% x 5 = 160lbs
Meadow Row – 5 sets of 10 reps;
[url]https://www.youtube.com/watch?v=MJWi...ture=emb_title[/url]
45lb X 10
45lb X 10
45lb X 10
45lb X 10
45lb X 10
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
Ogus 7/5/3 Program
Month 5 / Week 4
Friday 11-06-20
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9
Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
MONTH 5
The Smolov Jr. Program AKA 7/5/3
[url]https://www.vitruvianphysique.com/si...rogram-AKA-753[/url]
Month 5 / Week 5
DELOAD
Monday - 11-09-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% = 75lbs x 3
60% = 75lbs x 3
60% = 75lbs x 3
60% = 75lbs x 3
60% = 75lbs x 3
Dumbbell Press – 4 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12