DELTOIDS
Standing Lateral Raise
3
20
60
Press Behind Neck
3
20
215
Nautilus Special Side-Raise
3
20
TRAPS
Shoulder Shrugs
3
20
280
CHEST
Bench Press
2
20
350
Incline Barbell Press
3
20
225
Parallel Bar Dips
3
20
100
Cable Crossovers
3
20
40
ARMS
Barbell Curl
1
20
200
Nautilus Bicep & Tricep
1
20
120
Nautilus Pushdown
1
20
110
Compound Tricep Movement
1
20
CALFS
Seated Barbell Wrist Curl
2
20
LOWER BACK
Dead Lifts
1
30
400