March 18 - Shoulders + Arms

Updated Mar 18, 2026 05:38 PM

Dumbbell Shoulder Press

Set	Prev Weight	Weight	Prev Reps	Reps
1	45	40	8	10
2	40	45	10	10
3	40	40	10	8
4	30	35	10	6

Lateral Cable Raises

Set	Prev Weight	Weight	Prev Reps	Reps
1	20	20	10	10
2	20	25	10	8
3	25	20	10	10

Face Pulls

Set	Prev Weight	Weight	Prev Reps	Reps
1	80	70	10	10
2	80	80	10	10
3	90	90	10	10

Front Weighted Raise

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

Over Head Extensions ❌

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

Bicep Curl

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

Rope Curls ❌

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

February 13 - Shoulders + Arms