Warmup:

  • Stair climb for 5 minutes
  • Shoulder and back stretch with bands

Workout:

  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
  • Chin Ups: 10 for 3 sets
  • V Bar Row: 45 for 15, 90 for 12, 115 for 8 for 3 sets
  • V Bar Seated Cable Pull: 40 for 15, 50 for 15, 60 for 10, 70 for 6, 80 for 6 for 2 sets
  • Dumbbell Row (dropset): 70 for 8, drop to 40 for 8 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • Concentration Curl Dropset: 25 for 10 then drop to 15 for 10. 3 sets per arm
  • Hammer Curl: 30 for 10 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets
  • Curl Line: 30 for 4, 25 for 6, 20 for 6, 15 for 8, 12.5 for 5 (regular curl, hammer curl, bottom half curl, full curl, full curl)

Johnny

Soon to be “Johnny Two Plates”

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