| Exercise | Weight | Reps | Rest |
| 1 Workout | |||
| Incline Bench Press | 1RM | 1 | 60 |
| Incline Bench Press | 2RM | 2 | 60 |
| Incline Bench Press | 4RM | 4 | 60 |
| Incline Bench Press | 6RM | 6 | 60 |
| Dumbbell Bench Press | 12RM | 12 | 60 |
| Dumbbell Bench Press | 12RM | 12 | 60 |
| Dumbbell Bench Press | 12RM | 12 | 60 |
| Dumbbell Bench Press | 12RM | 12 | 60 |
| Fly, Dumbbell Fly | 6RM | 6 | 10 |
| Fly, Dumbbell Fly | 12RM | 12 | 10 |
| Fly, Dumbbell Fly | 15RM | 15 | 10 |
| EZ Bar Curl | 1RM | 1 | 60 |
| EZ Bar Curl | 6RM | 6 | 60 |
| EZ Bar Curl | 1RM | 1 | 60 |
| EZ Bar Curl | 6RM | 6 | 60 |
| EZ Bar Curl | 1RM | 1 | 60 |
| EZ Bar Curl | 6RM | 6 | 60 |
| Dumbbell Preacher Curl | 6RM | 6 | 10 |
| Dumbbell Preacher Curl | 12RM | 12 | 10 |
| Dumbbell Preacher Curl | 15RM | 15 | 10 |
| Dumbbell Cross Body Hammer Curl | 20RM | 20 | 60 |
| Dumbbell Cross Body Hammer Curl | 20RM | 20 | 60 |
| Dumbbell Cross Body Hammer Curl | 20RM | 20 | 60 |
| Crunch | BW | 30 | 60 |
| Crunch | BW | 30 | 60 |
| Crunch | BW | 30 | 60 |
