January 31 - Shoulders + Arms

Updated Jan 31, 2026 04:52 PM

Dumbbell Shoulder Press

Set	Prev Weight	Weight	Prev Reps	Reps
1	45	45	6	5
2	40	40	10	10
3	40	40	8	8
4	35	35	10	7

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	70	60	12	10
2	80	70	10	10
3	80		10

Front Weighted Raise

Set	Prev Weight	Weight	Prev Reps	Reps
1	35	35	10	10
2	35	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	20	25	10	10
3	20	25	10	10

Over Head Extensions

Set	Prev Weight	Weight	Prev Reps	Reps
1	40	50	10	10
2	60	60	10	10
3	70	60	10	10

Bicep Curl

Set	Prev Weight	Weight	Prev Reps	Reps
1	20	25	10	10
2	25	30	10	10
3	20	30	10	10

Rope Curls

Set	Prev Weight	Weight	Prev Reps	Reps
1	0	50	0	10
2	0	60	0	8
3	0	60	0	8

January 23 - Shoulders + Arms