| Weight | Reps |
| 140lbs | 5 |
| 160lbs | 5 |
| 180lbs | 5+ |
Dumbbell Military Press
| Weight | Sets | Reps |
| 40lbs | 4 | 10 |
| 35lbs | 1 | 10 |
Dumbbell Rows
| Weight | Sets | Reps |
| 60lbs | 5 | 10 |
DB Hammer Curls
| Weight | Sets | Reps |
| 25lbs | 2 | 10 |
Guillotine Press
| Weight | Sets | Reps |
| 45lbs | 3 | 10 |
Farmer's Walks
| Weight | Reps |
| 70lbs | 2 |
Supine Vacuum
| Sets | Time |
| 5 | 15 sec |
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