From Russia With Scotch

[vadnov]

Close Grip Barbell Curl
65 x 10
65 x 10
65 x 8
65 x 8

Dumbbell Spider Curl
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10

Cable Facepull
40 x 8
40 x 8
40 x 8
40 x 8

Dumbbell Rear Lateral Raise
15 x 10
15 x 10
15 x 10
15 x 10

Overhand Pullup
165 x 10
165 x 9
165 x 8

[vadnov]

Standing Dumbbell Shoulder Press
30 x 12
30 x 12
30 x 12
30 x 12
30 x 8

Barbell Upright Row
65 x 10
65 x 10
65 x 10
65 x 10
60 x 9

Cable Tricep Pushdown
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Medium Grip Bench Press
135 x 8
135 x 8
135 x 8
135 x 8

[vadnov]

Barbell Upright Row
65 x 12
66 x 12
65 x 10
65 x 10
65 x 9

Dumbbell Side Lateral Raise
15 x 15
15 x 12
15 x 12
15 x 11
15 x 10

Close Grip Barbell Curl
65 x 12
65 x 11
65 x 9
65 x 8
65 x 8

Dumbbell Twist Curl
25 x 12
25 x 10
25 x 10
25 x 10

45-Degree
10 x 10
10 x 10
10 x 10
10 x 10

Barbell Shrug
145 x 12
145 x 10
145 x 10
145 x 10

Cable Row
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

[vadnov]

Standing Dumbbell Shoulder Press
25 x 8
25 x 8

Barbell Upright Row
45 x 8
45 x 8

Skullcrusher
45 x 8
45 x 8

Barbell Overhead Tricep Extension
45 x 8
45 x 7

Incline Dumbbell Bench Press
40 x 8
40 x 8

[vadnov]

Barbell Curl
55 x 8
55 x 8

Dummbell Twist Curl
20 x 8
20 x 8

Cable Facepull
25 x 8
25 x 8

Dumbbell Side Lateral Raise
15 x 8
15 x 8

Parallel Pulldown
60 x 8
60 x 8

[vadnov]

Seated Dumbbell Shoulder Press
30 x 8
30 x 8

Standing Barbell Shoulder Press
50 x 8
50 x 8

Cable Tricep Pushdown
30 x 8
30 x 8

Barbell Upright Row
45 x 8
45 x 8

Medium Grip Bench Press
135 x 8
135 x 8

[vadnov]

Seated Dumbbell Shoulder Press
30 x 15
30 x 12
30 x 12

Barbell Upright Row
60 x 12
60 x 12
60 x 12

JM Press
50 x 8
50 x 8
50 x 8

Skullcrusher
55 x 8
55 x 8
55 x 8

Barbell Curl
60 x 12
60 x 12

Reaching Sit-Up
25 x 8
25 x 8
25 x 8

[vadnov]

High Bar Squat
205 x 6
205 x 6
205 x 6

Leg Press
230 x 10
230 x 10
230 x 10

Lying Leg Curl
80 x 14
80 x 12
80 x 12

Incline Close Grip Bench Press
105 x 10
105 x 10
105 x 10

Stair Calves
15 x 10
15 x 10
15 x 10

[vadnov]

Cable Facepull
35 x 10
35 x 10
35 x 10

Barbell Upright Row
60 x 10
60 x 10
60 x 10

Barbell Curl
60 x 10
60 x 10
60 x 9

2-Arm Dumbbell Curl
25 x 8
25 x 8
25 x 7

Cable Tricep Pushdown
55 x 12
55 x 12
55 x 10

[vadnov]

Deadlift
315 x 3
315 x 3
315 x 3

Low Bar Good Morning
95 x 7
95 x 7
95 x 7

Leg Press
230 x 10
230 x 10
230 x 10

Cable Row
65 x 10
65 x 10
65 x 10

Stair Calves
15 x 8
15 x 8
15 x 8

Reaching Sit-Up
15 x 10
15 x 10
15 x 10