Phase XV Cycle A - 7

Sets Reps Weight Intensity 1RM
*Chin-ups
1 16 5 lbs. 65.2% (16RM) 7.7 lbs.
1 14 5 lbs. 65.2% (16RM)
1 12 5 lbs. 65.2% (16RM)

*One-Arm Seated Rows
1 12 20 lbs. 57.4% (22RM) 34.8 lbs.
1 10 22.5 lbs. 64.6% (16RM)
1 8 25 lbs. 71.8% (12RM)
1 8 27.5 lbs. 79.0% (8RM)

*Straight Arm Pulldowns
1 12 25 lbs. 35.9% (54RM) 69.6 lbs.
1 10 35 lbs. 50.2% (30RM)
1 8 45 lbs. 64.6% (16RM)
1 8 55 lbs. 79.0% (8RM)
!Keep last, bump up the first three.

*Shoulder Presses
1 14 20 lbs. 45.1% (37RM) 44.3 lbs.
1 12 25 lbs. 56.4% (23RM)
1 10 30 lbs. 67.7% (14RM)
1 8 35 lbs. 79.0% (8RM)

*Lateral Raises
1 14 12 lbs. 37.9% (49RM) 31.6 lbs.
1 12 16 lbs. 50.5% (29RM)
1 10 20 lbs. 63.2% (17RM)
1 8 25 lbs. 79.0% (8RM)
!Last is a bit heavy.

*Bent-Over Cable Rear Laterals
1 12 10 lbs. 39.5% (46RM) 25.3 lbs.
1 10 15 lbs. 59.2% (21RM)
1 8 20 lbs. 79.0% (8RM)

*Machine Crunches, Twisting Crunches, Flat Crunches
3 20 0 lbs. 60.0% (20RM) 0 lbs.