February 07 - Shoulders + Arms

Updated Feb 09, 2026 10:23 PM

Dumbbell Shoulder Press

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

Lateral Cable Raises

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

Face Pulls

Set	Prev Weight	Weight	Prev Reps	Reps
1	60	80	10	10
2	70	80	10	10
3		80	10	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	30	10	10

Over Head Extensions

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

Bicep Curl

Set	Prev Weight	Weight	Prev Reps	Reps
1	30	30	10	10
2	30	30	10	10
3	30	35	10	8
		35		8

Rope Curls

Set	Prev Weight	Weight	Prev Reps	Reps
1	50	45	10	10
2	60	50	8	10
3	60	50	8	10

January 31 - Shoulders + Arms