12-Week Shortcut To Size

**Darthdingo** · 12-03-2019, 07:56 PM

5/3/1

Month 6 / Week 1

Wednesday 12-04-19

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 5
MAIN LIFT'S: 3 sets of 5 reps each
65% @ 120lbs x 5
75% @ 135lbs x 5
85% @ 155lbs x 5 + 65% @ 120lbs x 5

Bent over Dumbbell Rows = 5 X 9 ( slow controlled movement )
40lb X 9
40lb X 9
40lb X 9
40lb X 9
40lb X 9

Barbell Rows = 4 X 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

T-bar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12

**Darthdingo** · 12-06-2019, 05:16 AM

5/3/1

Month 6 / Week 1

Friday 12-06-19

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 3 sets of 5 reps each
65% @ 100lbs x 5
75% @ 115lbs x 5
85% @ 130lbs x 5 + 65% @ 100lbs x 5

Dumbbell Bench Press – 4 sets of 9 reps
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9

Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8

Seated dips
BW x 20
BW x 20
BW x 20

**Darthdingo** · 12-09-2019, 05:16 AM

5/3/1

Month 6 / Week 2

Monday 12-09-19

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 3 sets of 2 reps each
70% @ 80lbs x 3
80% @ 90lbs x 3
90% @ 100lbs x 3 + 70% @ 80lbs x 3

Dumbbell Press – 5 X 9
30lbs x 9
30lbs x 9
30lbs x 9
30lbs x 9
30lbs x 9

Lateral raises - 4 X 10
10lb weights ea arm x 10
10lbs x 10
10lbs x 10
10lbs x 10

Dumbbell Shrugs - 3 X 12
50lbs x 12
50lbs x 12
50lbs x 12

**Darthdingo** · 12-11-2019, 05:48 AM

5/3/1

Month 6 / Week 2

Wednesday 12-11-19

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 5
MAIN LIFT'S: 3 sets of 3 reps each
70% @ 125lbs x 3
80% @ 145lbs x 3
90% @ 160lbs x 3 + 70% @ 1205bs x 3

Bent over Dumbbell Rows = 5 X 9 ( slow controlled movement )
40lb X 9
40lb X 9
40lb X 9
40lb X 9
40lb X 9

Barbell Rows = 4 X 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

T-bar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12

**Darthdingo** · 12-13-2019, 05:09 AM

5/3/1

Month 6 / Week 2

Friday 12-13-19

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 3 sets of 3 reps each
70% @ 110lbs x 3
80% @ 120lbs x 3
90% @ 140lbs x 3 + 70% @ 110lbs x 5

Dumbbell Bench Press – 4 sets of 9 reps
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9

Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8

Seated dips
BW x 12
BW x 12
BW x 12

**Darthdingo** · 12-16-2019, 05:25 AM

5/3/1

Month 6 / Week 3

Monday 12-16-19

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 5/3/1
75% @ 85lbs x 5
85% @ 95lbs x 3
95% @ 105lbs x 1 + 75% @ 85lbs x 5

Dumbbell Press – 5 X 9
30lbs x 9
30lbs x 9
30lbs x 9
30lbs x 9
30lbs x 9

Lateral raises - 4 X 10
10lb weights ea arm x 10
10lbs x 10
10lbs x 10
10lbs x 10

Dumbbell Shrugs - 3 X 12
50lbs x 12
50lbs x 12
50lbs x 12

**Darthdingo** · 12-18-2019, 05:19 AM

5/3/1

Month 6 / Week 3

Wednesday 12-18-19

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 5
MAIN LIFT'S: 5/3/1
75% @ 135lbs x 5
85% @ 155lbs x 3
95% @ 170lbs x 3 + 75% @ 135bs x 5

Bent over Dumbbell Rows = 5 X 9 ( slow controlled movement )
40lb X 9
40lb X 9
40lb X 9
40lb X 9
40lb X 9

Barbell Rows = 4 X 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

T-bar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12

**Darthdingo** · 12-19-2019, 06:35 PM

5/3/1

Month 6 / Week 3

Friday 12-20-19

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 5/3/1
75% @ 115lbs x 5
85% @ 130lbs x 3
95% @ 145lbs x 3 + 75% @ 115lbs x 5

Dumbbell Bench Press – 4 sets of 9 reps
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9
40lbs Dumbbell X 9

Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8

Seated dips
BW x 12
BW x 12
BW x 12

**Darthdingo** · 12-23-2019, 06:12 AM

5/3/1

Month 6 / Week 1

Monday 12-23-19

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 3 sets of 5 reps each
65% @ 75lbs x 5
75% @ 90lbs x 5
85% @ 100lbs x 5 + 65% @ 75lbs x 5

Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Lateral raises - 4 X 11
10lb weights ea arm x 11
10lbs x 11
10lbs x 11
10lbs x 11

Dumbbell Shrugs - 3 X 12
50lbs x 12
50lbs x 12
50lbs x 12

**Darthdingo** · 12-25-2019, 09:00 AM

5/3/1

Month 6 / Week 1

Wednesday 12-25-19

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75bs x 5
50% = 95lbs x 5
60% = 115lbs x 5
MAIN LIFT'S: 3 sets of 5 reps each
65% @ 125lbs x 5
75% @ 140lbs x 5
85% @ 160lbs x 5 + 65% @ 125lbs x 5

Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

Barbell Rows = 4 X 11
60lbs x 11
60lbs x 11
60lbs x 11
60lbs x 11

T-bar Rows = 3 sets x 13
80lbs x 13
80lbs x 13
80lbs x 13

**Darthdingo** · 12-26-2019, 08:52 PM

5/3/1

Month 6 / Week 2

Friday 12-27-19

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 3 sets of 5 reps each
65% @ 100lbs x 5
75% @ 120lbs x 5
85% @ 135lbs x 5 + 65% @ 100lbs x 5

Dumbbell Bench Press – 4 sets of 10 reps
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10

Push Ups = 4 X 9
BW x 9
BW x 9
BW x 9
BW X 9

Seated dips
BW x 20
BW x 20
BW x 20

**Darthdingo** · 12-30-2019, 08:15 AM

5/3/1

Month 6 / Week 2

Monday 12-30-19

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 3 sets of 3 reps each
70% @ 80lbs x 3
80% @ 95lbs x 3
90% @ 105lbs x 3 + 70% @ 95lbs x 3

Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Lateral raises - 4 X 11
10lb weights ea arm x 11
10lbs x 11
10lbs x 11
10lbs x 11

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
105lbs x 12
105lbs x 12
105lbs x 12

**Darthdingo** · 01-01-2020, 09:45 AM

5/3/1

Month 6 / Week 2

Wednesday 01-01-2020

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75bs x 5
50% = 95lbs x 5
60% = 115lbs x 5
MAIN LIFT'S: 3 sets of 5 reps each
70% @ 135lbs x 3
80% @ 150lbs x 3
90% @ 170lbs x 3 + 70% @ 135lbs x 5

Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

Barbell Rows = 4 X 11
60lbs x 11
60lbs x 11
60lbs x 11
60lbs x 11

T-bar Rows = 3 sets x 13
80lbs x 13
80lbs x 13
80lbs x 13

**Darthdingo** · 01-02-2020, 08:24 PM

5/3/1

Month 6 / Week 2

Friday 01-03-2020

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 3 sets of 3 reps each
70% @ 110lbs x 3
80% @ 125lbs x 3
90% @ 140lbs x 3 + 70% @ 110lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10

Push Ups = 4 X 9
BW x 9
BW x 9
BW x 9
BW X 9

Seated dips
BW x 20
BW x 20
BW x 20

**Darthdingo** · 01-05-2020, 12:50 PM

5/3/1

Month 6 / Week 3

Monday 01-06-2020

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 5/3/1
75% @ 90lbs x 5
85% @ 100lbs x 3
95% @ 110lbs x 1 + 75% @ 90lbs x 5

Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Lateral raises - 4 X 11
10lb weights ea arm x 11
10lbs x 11
10lbs x 11
10lbs x 11

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
105lbs x 12
105lbs x 12
105lbs x 12

**Darthdingo** · 01-08-2020, 05:07 AM

5/3/1

Month 6 / Week 3

Wednesday 01-08-2020

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75bs x 5
50% = 95lbs x 5
60% = 115lbs x 5
MAIN LIFT'S: 5/3/1
75% @ 140lbs x 5
85% @ 160lbs x 3
95% @ 180lbs x 1+ 75% @ 140lbs x 5

Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

Barbell Rows = 4 X 11
60lbs x 11
60lbs x 11
60lbs x 11
60lbs x 11

T-bar Rows = 3 sets x 13
80lbs x 13
80lbs x 13
80lbs x 13

**Darthdingo** · 01-09-2020, 06:38 PM

5/3/1

Month 6 / Week 3

Friday 01-10-2020

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 5/3/1
75% @ 120lbs x 5
85% @ 135lbs x 3
95% @ 150lbs x 1+ 75% @ 120lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10

Push Ups = 4 X 9
BW x 9
BW x 9
BW x 9
BW X 9

Seated dips
BW x 20
BW x 20
BW x 20

**Darthdingo** · 01-13-2020, 05:33 AM

5/3/1

Month 6 / Week 4

DELOAD

Monday 01-13-2020

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5

Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Lateral raises - 4 X 11
10lb weights ea arm x 11
10lbs x 11
10lbs x 11
10lbs x 11

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
105lbs x 12
105lbs x 12
105lbs x 12

**Darthdingo** · 01-15-2020, 05:39 AM

5/3/1

Month 6 / Week 4

DELOAD

Wednesday 01-15-2020

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75bs x 5
50% = 95lbs x 5
60% = 115lbs x 5

Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

Barbell Rows = 4 X 11
60lbs x 11
60lbs x 11
60lbs x 11
60lbs x 11

T-bar Rows = 3 sets x 13
80lbs x 13
80lbs x 13
80lbs x 13

**Darthdingo** · 01-17-2020, 05:16 AM

5/3/1

Month 6 / Week 4

DELOAD

Friday 01-17-2020

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90bs x 5

Dumbbell Bench Press – 5 sets of 10 reps
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10

Push Ups = 4 X 9
BW x 9
BW x 9
BW x 9
BW X 9

Seated dips
BW x 20
BW x 20
BW x 20

**Darthdingo** · 01-19-2020, 08:52 PM

5/3/1

Month 7 / Week 1

Monday 01-20-2020

OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
80lbs x 5 ( 65% )
90lbs x 5 ( 75% )
105lbs x 5 ( 85% ) + FSL 80lbs x 5 ( 65% )

Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
110lbs x 12
110lbs x 12
110lbs x 12

**Darthdingo** · 01-21-2020, 07:06 PM

5/3/1

Month 7 / Week 1

Wednesday 01-22-2020

Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80bs x 5
50% = 100lbs x 5
60% = 120lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
130lbs x 5 ( 65% )
150lbs x 5 ( 75% )
170lbs x 5 ( 85% ) + FSL 130lbs x 5 ( 65% )

Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
40lb X 11
40lb X 11
40lb X 11
40lb X 11
40lb X 11

Barbell Rows = 4 X 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 14

**Darthdingo** · 01-24-2020, 05:36 AM

5/3/1

Month 7 / Week 1

Friday 01-24-2020

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100bs x 5
MAIN LIFT'S: 5 sets of 5 reps each
105lbs x 5 ( 65% )
120lbs x 5 ( 75% )
140lbs x 5 ( 85% ) + FSL 105lbs x 5 ( 65% )

Dumbbell Bench Press – 5 sets of 11 reps
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11

Table Dips = 4 X 10
BW x 10
BW x 10
BW x 10
BW x 10

Push ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 01-26-2020, 06:31 PM

5/3/1

Month 7 / Week 2

Monday 01-27-2020

OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
MAIN LIFT'S: 3 sets of 3 reps each
85lbs x 3 ( 70% )
100lbs x 3 ( 80% )
110lbs x 3 ( 90% ) + FSL 85lbs x 3 ( 70% )

Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
110lbs x 12
110lbs x 12
110lbs x 12

**Darthdingo** · 01-29-2020, 06:07 AM

5/3/1

Month 7 / Week 2

Wednesday 01-29-2020

Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80bs x 5
50% = 100lbs x 5
60% = 120lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
140lbs x 3 ( 70% )
160lbs x 3 ( 80% )
180lbs x 3 ( 90% ) + FSL 140lbs x 3 ( 70% )

Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
40lb X 11
40lb X 11
40lb X 11
40lb X 11
40lb X 11

Barbell Rows = 4 X 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 14

**Darthdingo** · 02-01-2020, 07:53 AM

5/3/1

Month 7 / Week 2

Friday 01-31-2020

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100bs x 5
MAIN LIFT'S: 3 sets of 3 reps each
115lbs x 3 ( 70% )
130lbs x 3 ( 80% )
145lbs x 3 ( 90% ) + FSL 115lbs x 5 ( 70% )

Dumbbell Bench Press – 5 sets of 11 reps
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11

Barbell curls = 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Push ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 02-03-2020, 05:42 AM

5/3/1

Month 7 / Week 3

Monday 02-03-2020

OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
MAIN LIFT'S: 3 sets of 3 reps each
90lbs x 5 ( 75% )
105lbs x 3 ( 85% )
115lbs x 1 ( 95% ) + FSL 90lbs x 5 ( 75% )

Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
110lbs x 12
110lbs x 12
110lbs x 12

**Darthdingo** · 02-05-2020, 05:34 AM

5/3/1

Month 7 / Week 3

Wednesday 02-05-2020

Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80bs x 5
50% = 100lbs x 5
5 X 5 @ 60%
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5

Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
40lb X 11
40lb X 11
40lb X 11
40lb X 11
40lb X 11

Barbell Rows = 4 X 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 14

**Darthdingo** · 02-07-2020, 05:24 AM

5/3/1

Month 7 / Week 3

Friday 02-07-2020

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100bs x 5
MAIN LIFT'S: 5/3/1
120lbs x 5 ( 75% )
140lbs x 3 ( 85% )
155lbs x 3 ( 95% ) + FSL 120lbs x 5 ( 75% )

Dumbbell Bench Press – 5 sets of 11 reps
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11
40lbs Dumbbell X 11

Barbell curls = 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Push ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 02-10-2020, 05:34 AM

5/3/1

Month 8 / Week 1

Monday 02-10-2020

OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
80lbs x 5 ( 65% )
95lbs x 5 ( 75% )
110lbs x 5 ( 85% ) + FSL 80lbs x 5 ( 65% )

Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
120lbs x 12
120lbs x 12
120lbs x 12

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