May 22 - Shoulders + Arms

Updated May 22, 2026 06:43 PM

Dumbbell Shoulder Press

Set	Prev Weight	Weight	Prev Reps	Reps
1	40	25	10	10
2	45	25	10	10
3	40	30	8	10
4	35	35	6	7

Lateral Cable Raises

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

Face Pulls

Set	Prev Weight	Weight	Prev Reps	Reps
1	70	50	10	12
2	80	60	10	10
3	90	70	10	10

Front Weighted Raise

Set	Prev Weight	Weight	Prev Reps	Reps
1	25	25	10	15
2	35	35	10	10
3	35	35	10	10

Single Arm Cable Pull Down

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

Over Head Extensions ❌

Set	Prev Weight	Weight	Prev Reps	Reps
1
2
3

Bicep Curl ❌

Set	Prev Weight	Weight	Prev Reps	Reps
1
2
3
4

Rope Curls

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

March 18 - Shoulders + Arms