Exercises Target Wt Actual Wt Target Reps Actual Reps
Lat pulldowns with band NA 12 NA NA
Dumbbell Rows Both Arms NA 21 NA 50
Dips on chair NA 16 NA NA
Straddle Pushups NA 10 NA NA
Chinups NA 12 NA NA
Seated Overhead Extensions One Arm (dumbbell) NA 15 NA 60
One Arm Row (dumbbell) NA 15 NA 60
T-Pull with band NA 36 NA NA
Flat Bench Barbell Triceps Extensions NA 14 NA 60
Barbell Rows NA 21 NA 60
Y's with band NA 36 NA NA
Kickbacks One Arm (dumbbell) NA 15 NA 60
One Arm Horizontal Row (dumbbell) NA 15 NA 60
Deadlifts (dumbbell) NA 8 NA 60
Close Grip Bench Press (dumbbell) NA 15 NA 60
One Arm press Down with Band NA 36 NA NA
Chinups NA 12 NA NA
Seated Overhead Extensions Both Arms (dumbbell) NA 15 NA 60
Barbell Rows NA 21 NA 60
Double Arm Rows with Band NA 36 NA NA
Side Leaning One Arm Overhead Extensions on Ball
(dumbbell)
NA 15 NA 60
One Arm Row (dumbbell) NA 15 NA 60
Deadlifts (dumbbell) NA 8 NA 60
Kickbacks Double Arm (dumbbell) NA 15 NA 60
One Arm Band Kickbacks NA 36 NA NA
Pullups NA 12 NA NA
Cross Body Kickbacks (dumbbell) NA 15 NA 60
Lat pulldowns with band NA 10 NA NA
Side Lying One Arm Pushups NA 16 NA NA
Superman on Floor Arms & Legs Elevate NA 24 NA NA
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