1A Barbell bench press (46): 5 Sets/10 to 3 Reps
1B Pullup (palms facing away) (99): 5 Sets/AMAP
2A Incline dumbell bench press (54): 3 Sets/10 to 5 Reps
2B Kneeling supported neutral-grip dumbell row (80): 5 Sets/12-6 Reps
3A Barbell shrug (130): 3 Sets/10 to 15 Reps 3B Pushup (34): 3 Sets/AMAP 4A Barbell rollout (10 lb plate on each side) (292): 1 Set/10 Reps 4C Swiss-ball jacknife (290): 1 Set/15 Reps
4D Crunch (314) 1 Set/AMAP
1 Barbell squat (198): 5 Sets/10 to 5 Reps (90 LBS)
2 Barbell deadlift (248): 3 Sets/3 Reps (100 LBS)
3 Walking dumbell lunge (217): 2 Sets/20 Reps (30 LBS)
4 Single-arm dumbbell swing (268): 2 Sets/10 Reps (30 LBS)
5 Single-leg standing dumbbell calf raise (241): 3 Sets/AMAP (30 LBS)
1 Single-arm dumbell snatch (349): 3 Sets/10 to 5 Reps (30 LBS)
2 Rear lateral raise (83): 3 Sets/10 Reps (20 LBS)
3 Lateral raise (126): 3 Sets/10 Reps (20 LBS)
4A Barbell curl (154): 3 Sets/6-10 Reps (50 LBS)
4B Dip (44): 3 Sets/AMAP
5 Wrist curl (176): 2 Sets/AMAP (20 LBS)
6A Swiss ball jackknife (290): 1 Set/15 Reps
6B Medicine-ball V-up (317): 1 Set/15 Reps
6C Plank (278): 1 Set/30 secs
6D Side Plank (284): 1 Set/30 secs
