Record your sets and reps for each exercise
Biceps • Dumbbell
Set 1: 20 lbs × 30 reps
Set 2: 30 lbs × 15 reps
Set 3: 40 lbs × 10 reps
Set 4: 30 lbs × 7 reps
Set 5: 20 lbs × 13 reps
Back • EZ bar
Set 1: 30 lbs × 30 reps
Set 2: 30 lbs × 20 reps
Set 3: 30 lbs × 15 reps
Set 4: 30 lbs × 15 reps
Set 5: 30 lbs × 15 reps
Set 3: 40 lbs × 11 reps
Set 4: 30 lbs × 10 reps
Set 5: 20 lbs × 20 reps
Back • Dumbbell
Set 2: 40 lbs × 25 reps
Set 3: 40 lbs × 20 reps
Set 4: 40 lbs × 20 reps
Set 5: 30 lbs × 20 reps