From Russia With Scotch

[vadnov]

Close Grip Barbell Curl
55 x 10
55 x 12
55 x 12

Dumbbell Spider Curl
20 x 8
20 x 10
20 x 10

Assisted Dips
125 x 10
125 x 10
125 x 10

Dumbbell Rear Lateral Raise
5 x 15
5 x 15
5 x 15

Barbell Bent Over Shrug
135 x 10
135 x 10
135 x 10

Incline Medium Grip Bench Press
105 x 10
105 x 12
105 x 12

Overhand Pullup
165 x 10
165 x 8
165 x 8

[vadnov]

Standing Dumbbell Shoulder Press
25 x 15
25 x 15
25 x 15
25 x 15

Barbell Upright Row
50 x 12
50 x 12
50 x 14
50 x 14

Skullcrusher
60 x 10
60 x 10
60 x 8
60 x 8

EZ Bar Overhead Tricep Extension
45 x 12
45 x 12
45 x 12
45 x 12

Barbell Curl
60 x 10
60 x 10
60 x 10

Reaching Sit-Up
15 x 15
15 x 15
15 x 12
15 x 10

[vadnov]

High Bar Squat
205 x 8
205 x 8
205 x 8

Leg Press
235 x 15
235 x 12
235 x 12

Lying Leg Curl
75 x 10
75 x 12
75 x 12

Incline Medium Grip Bench Press
120 x 12
120 x 12
120 x 10
120 x 10

[vadnov]

Cable Facepull
25 x 12
25 x 12
25 x 12
25 x 12

Barbell Upright Row
50 x 10
50 x 10
50 x 12
50 x 15

Barbell Curl
60 x 10
60 x 10
60 x 8
60 x 8

Dummbell Twist Curl
20 x 12
20 x 12
20 x 12
20 x 12

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

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

Stair Calves
15 x 10
15 x 10
15 x 10

[vadnov]

Deadlift
335 x 3
335 x 3
335 x 3

45 Degree Back Raise
5 x 12
5 x 12
5 x 15

Leg Press
235 x 12
235 x 12
235 x 12
235 x 12

Cable Row
65 x 12
65 x 12
65 x 12
65 x 12

Stair Calves
10 x 10
10 x 10
10 x 10

[vadnov]

Close Grip Barbell Curl
60 x 10
60 x 10
60 x 12
60 x 12

Dumbbell Spider Curl
20 x 10
20 x 10
20 x 12
20 x 12

Assisted Dips
130 x 10
130 x 8
130 x 8

Dumbbell Rear Lateral Raise
12.5 x 10
12.5 x 10
7.5 x 12
7.5 x 12

Barbell Bent Over Shrug
135 x 10
135 x 8
135 x 10
135 x 10

Incline Medium Grip Bench Press
110 x 12
110 x 10
110 x 10
110 x 10

Overhand Pullup
165 x 10
165 x 10
165 x 8

[vadnov]

Standing Dumbbell Shoulder Press
27.5 x 15
27.5 x 15
27.5 x 12
27.5 x 12

Barbell Upright Row
55 x 14
55 x 14
55 x 14
55 x 12
55 x 12

Skullcrusher
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8

EZ Bar Overhead Tricep Extension
50 x 12
50 x 11
50 x 11
50 x 11
50 x 10

Barbell Curl
60 x 11
60 x 11
60 x 11
60 x 11

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

[vadnov]

High Bar Squat
210 x 8
210 x 8
210 x 8

Leg Press
240 x 12
240 x 12
240 x 12

Lying Leg Curl
80 x 12
80 x 12
80 x 10

Incline Medium Grip Bench Press
125 x 12
125 x 12
125 x 10
125 x 10

[vadnov]

Cable Facepull
35 x 12
35 x 12
35 x 12
35 x 12

Barbell Upright Row
55 x 12
55 x 12
55 x 10
55 x 10

Barbell Curl
65 x 10
65 x 10
65 x 9
65 x 9

Dummbell Twist Curl
22.5 x 10
22.5 x 10
22.5 x 10
22.5 x 10

Cable Tricep Pushdown
57.5 x 10
57.5 x 10
57.5 x 10
57.5 x 10

Reaching Sit-Up
18 x 10
18 x 10
18 x 10

Stair Calves
18 x 10
18 x 10
18 x 10

[vadnov]

Standing Dumbbell Shoulder Press
30 x 12
30 x 12
30 x 12
30 x 10

Barbell Upright Row
60 x 9
60 x 9
60 x 9
60 x 9
60 x 9

Skullcrusher
65 x 7
65 x 7
65 x 7
65 x 7
65 x 7

EZ Bar Overhead Tricep Extension
55 x 7
55 x 7
55 x 7
55 x 7
55 x 7

Incline Medium Grip Bench Press
135 x 10
135 x 10
135 x 8
135 x 10