Record your sets and reps for each exercise
Quads • Dumbbell
Set 1: 40 lbs × 20 reps
Set 2: 40 lbs × 20 reps
Set 3: 40 lbs × 20 reps
Pecs • Dumbbell
Set 1: 60 lbs × 15 reps
Set 2: 80 lbs × 20 reps
Set 3: 80 lbs × 8 reps
Set 4: 60 lbs × 14 reps
Set 5: 50 lbs × 14 reps
Hamstrings • Body weight
Set 1: 138 lbs × 30 reps
Set 2: 138 lbs × 30 reps
Set 3: 138 lbs × 30 reps
Set 4: 138 lbs × 30 reps
Biceps • EZ bar
Set 1: 52 lbs × 20 reps
Set 2: 52 lbs × 12 reps
Set 3: 52 lbs × 12 reps
Set 4: 52 lbs × 12 reps
Pecs • Body weight
Set 1: 135 lbs × 18 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 4 reps
Set 4: 135 lbs × 6 reps
Back • EZ bar
Set 2: 62 lbs × 20 reps
Set 3: 62 lbs × 20 reps
Set 4: 62 lbs × 20 reps
Triceps • EZ bar
Set 1: 62 lbs × 20 reps
Set 2: 62 lbs × 12 reps
Set 3: 62 lbs × 10 reps
Set 4: 62 lbs × 1 reps
Back • Resistance band
Set 1: 55 lbs × 1 reps
Shoulder • Dumbbell
Set 1: lbs × reps