Push

Incline Dumbell Bench 2 press abt 30
3xfailure 70 lbs x:1 6 @ 75 9 @ 70 9 @ 70

Pec Dec seat 7 
3xfailure 190 lbs x:2 10

Standing Dumbell Y Raise
3xfailure 22.5 lbs x:1 14

Machine Lateral seat 3
3xfailure 110 lbs x:3 

Tricep Pushdown Narrow grip nearly upright
3xfailure 82.5 lbs x:2 11

Sideways Single Arm Tricep Pushdown 8 out then back
3xfailure 15 lbs x:3 15



Pull

Wide Lat Pulldown lowest setting 
3xfailure 145 lbs x:2 9 

1 Arm Kneeling Lat Row neutral hand
3xfailure 70 lbs x:3 8

D Handle Face Pull 45 degree
3xfailure 80 lbs x:3 9

Reverse Pec Dec highest seat
3xfailure 100 lbs x:3

Standing Dumbell Curl supination 
3xfailure 35 lbs x:2 10

Single Arm Dumbell Preacher Curl go down until can’t feel bicep
3xfailure 27.5 lbs x:2 8


SARMS

Tricep Pushdown Narrow grip nearly upright
3xfailure 82.5 lbs x:2 11

Sideways Single Arm Tricep Pushdown 8 out then back
3xfailure 15 lbs x:3 15

Standing Dumbell Curl supination 
3xfailure 35 lbs x:2 10

Single Arm Dumbell Preacher Curl go down until can’t feel bicep
3xfailure 27.5 lbs x:2 8

Standing Dumbell Y Raise
3xfailure 22.5 lbs x:1 14

Machine Lateral seat 3
3xfailure 110 lbs x:3 

Reverse Pec Dec highest seat
3xfailure 100 lbs x:3



Bodybuilding Program: Shoulders/Arms Focused 15M 170 lbs 1 Year Training