February 13 - Shoulders + Arms

Updated Feb 16, 2026 03:27 PM

Dumbbell Shoulder Press

Set	Prev Weight	Weight	Prev Reps	Reps
1	45	45	6	8
2	40	40	8	10
3	40	40	8	10
4	0	30		10

Lateral Cable Raises

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

Face Pulls

Set	Prev Weight	Weight	Prev Reps	Reps
1	80	80	10	10
2	80	80	10	10
3	80	90	10	10

Front Weighted Raise ❌

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

Single Arm Cable Pull Down

Set	Prev Weight	Weight	Prev Reps	Reps
1	20	25	10	10
2	25	30	10	10
3	30	35	10	10

Over Head Extensions

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

Bicep Curl

Set	Prev Weight	Weight	Prev Reps	Reps
1	30	25	10	10
2	30	25	10	10
3	35	30	8	10
4	35	35	8	10

Rope Curls ❌

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

February 07 - Shoulders + Arms