January 23 - Shoulders + Arms

Updated Jan 31, 2026 04:49 PM

Dumbbell Shoulder Press

Set	Prev Weight	Weight	Prev Reps	Reps
1	25	45	10	6
2	35	40	10	10
3	40	40	9	8
4	35	35	8	10

Lateral Cable Raises

Set	Prev Weight	Weight	Prev Reps	Reps
1	20	20	11	10
2	20	20	10	10
3	15	20	10	10

Face Pulls

Set	Prev Weight	Weight	Prev Reps	Reps
1	60	70	12	12
2	70	80	12	10
3	80	80	10	10

Front Weighted Raise?

Set	Prev Weight	Weight	Prev Reps	Reps
1	25	35	10	10
2	25	35	10	10
3	35	35	10	10

Single Arm Cable Pull Down

Set	Prev Weight	Weight	Prev Reps	Reps
1	20	20	10	10
2	25	20	10	10
3	20	20	10	10

Rope Pull Down ❌

Set	Prev Weight	Weight	Prev Reps	Reps
1	40		8
2	40		7
3	30		8

Over Head Extensions

Set	Prev Weight	Weight	Prev Reps	Reps
1	35	40	10	10
2	35	60	10	10
3	30	70	10	8

Bicep Curl

Set	Prev Weight	Weight	Prev Reps	Reps
1		20		10
2		25		10
3		20		10

January 16 - Shoulders + Arms