Exercise Sets Reps
Overhead Dumbell Press 3 15, 10, 8
Dumbell Lateral Raise 2 10, 10
Bent-over Lateral Raise 2 10, 10
Barbell Shrug 3 12, 10, 8
Close Grip Bench Press 3 12, 10, 8
w/ Rope Pressdown 3 10, 10, 10
Barbell Curl 3 12, 10, 10
w/ Dumbbell Hammer Curl 3 10, 10, 10
Reverse Crunch 2 15, 15
Machine Crunch 2 15, 15
