1. Deadlift (RPT)
285lb x 3
265lb x 4
235lb x 5

2A. BG Split Squat – 3 x 5 @ 40’s
2B. Leg Curl – 2 x 10-12 @ 70lbs

3A. DB Incline Press (RPT)
55lb x 8 – 60lb
45lb x 9 – 55lb
35lb x 10 – 50lb

3B. Lat Pulldown (RPT)
x 8 – 140lb
x 9 – 120lb
x 10 – 120

4. Barbell Curls (RP) – 25/30 sec rest

5. Tricep Push-down 25/30 sec rest

Band dislocates – 3×15

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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