Chest, Shoulders & Triceps

Legs & Abs

Back and Biceps

Chest, Shoulders & Triceps merry liftsmas eve

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Warm Up
Set 1: 9min 8s

Bench Press (Barbell)
Set 1: 95 lbs x 12 [Warm-up]
Set 2: 120 lbs x 10 [Warm-up]
Set 3: 145 lbs x 10 
Set 4: 165 lbs x 9 
Set 5: 165 lbs x 6 

Incline Bench Press (Barbell)
Set 1: 95 lbs x 10 
Set 2: 100 lbs x 10 
Set 3: 100 lbs x 10 

Cable Fly Crossovers
Set 1: 75 lbs x 12 
Set 2: 75 lbs x 13 
Set 3: 75 lbs x 15 

Shoulder Press (Dumbbell)
Set 1: 80 lbs x 10 
Set 2: 80 lbs x 12 
Set 3: 80 lbs x 10 

Triceps Rope Pushdown
Set 1: 60 lbs x 10 
Set 2: 60 lbs x 12 
Set 3: 60 lbs x 11 

Lateral Raise (Dumbbell)
Set 1: 30 lbs x 12 
Set 2: 30 lbs x 10 
Set 3: 30 lbs x 12 

Landmine 180
Set 1: 60 lbs x 24 
Set 2: 75 lbs x 20 

Ab Wheel
Set 1: 15 reps 


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Logan Vaught

Chest, Shoulders & Triceps

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Chest, Shoulders & Triceps

Legs & Abs

Back and Biceps

Chest, Shoulders & Triceps merry liftsmas eve

Legs & Abs

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