Leg & Back for Week One

Here are the reps/weight I used for Legs & Back for Week One:

W/Ch = With a chair immediately under my foot
Less/Ch = My foot further back on the chair (harder)

Legs & Back (WEEK 1)

Description	1st Set	2nd Set
Balance Lunge	R 25 W 10	R 25 W 10
Calf-Raise Squat	R 25 W 20	R 25 W 20
Reverse Grip Chin-Up	16 Less Ch	19 Less Ch
Super Skater	25
Wall Squat	90s
Wide Front Pull-Up	11 W/Ch	8 W/Ch
Step Back Lunge	R 15 W 15
Alternating Side Lunge	R 24 W 15
Closed Grip Overhand Pull-Up	12 W/Ch	14 W/Ch
Single-Leg Wall Squat	60s
Deadlift Squat	20
Switch Grip Pull-Up	14 W/Ch	14 W/Ch
Three-Way Lunge	30
Sneaky Lunge	20
Chair Salutations	2
Toe-Roll ISO Lunge	R 20 W 15
Groucho Walk	45s
Calf Raises	R 75 W 25
80/20 Cyber-Speed Squat	30

Shoulders & Arms for Week One

Here are the reps/weight I used for Sholders & Arms for Week One:

Sholders & Arms (WEEK 1)

Description	1st Set	2nd Set
Alternating Shoulder Presses	R 12 W 20	R 9 W 22.5
In & Out Bicep Curls	R 16 W 20	R 11 W 22.5
Two-Arm Tricep Kickbacks	R 12 W 20	R 12 W 20
Deep Swimmer's Presses	R 9 W 20	R 7 W 20
Full Supination Concentration Curls	R 8 W 17.5	R 9 W 17.5
Chair Dips	20 Leg Raises	20 Leg Raises
Upright Rows	R 12 W 22.5	R 12 W 25
Static Arm Curls	R 13 W 15.5	R 13 W 15
Flip-Grip Twist Tricep Kickbacks	R 8 W 15	R 10 W 15
Two-Angle Shoulder Flys	R 16 W 12.5	R 16 W 12.5
Crouching Cohen Curls	R 12 W 20	R 12 W 20
Lying-Down Tricep Extensions	R 13 W 20	R 9 W 22.5
In & Out Stright-Arm Shoulder Flys	R 12 W 12.5	R 10 W 10
Congdon Curls	R 5 W 20	R 8 W 17.5
Side Tri-Rises	20	22