Strength

• 3 x 10-12 weighted pull-ups (15-ish)
  • Chris - 25lb(9), 15lb(9), 0lb(12)
• 3 x 10-15 close-grip supinated lat pulldown
  • Chris - black, green, green
• 3 x 12-15 dumbbell row (per side)
  • Chris - 70lb(12), 70lb(12), 70lb(12)
• 4 x 12 standing single arm dumbbell press (30-ish)
  • Chris - 30lb(15), 40lb(10), 35lb(12), 35lb(10)
• 2 x 10-15 dumbbell side raises
  • Chris - 15lb(11), 15lb(11)
• 2 x 10-15 dumbbell bent-over side raises
  • Chris - 15lb(13), 15lb(13)
• 2 x 6-12 barbell curls
  • Chris - 90lb, 80lb, 60lb
• 2 x 8-15 barbell shrugs
  • Chris - 225lb(12), 275lb(12)