Click on the exercise to see information and demonstrations on that exercise.  

• Standing Cable Row
  • 2 sets of 12 reps
    • Medium weight
      • 15 lbs
• Standing Cable High Row
  • 2 sets of 12 reps
    • Medium weight
      • 15 lbs
• Single Arm Twisting Row
  • 2 sets of 12 reps
    • Medium weight
      • 17 lbs
• Standing Incline Cable Chest Press
  • 2 sets of 12 reps
    • Medium weight
      • 7.5 lbs
• Single Arm Twisting Press
  • 2 sets of 12 reps
    • Medium weight
      • 10 lbs
• Cable Deadlift
  • 2 sets of 12 reps
    • Light - medium weight
      • 15 lbs
• Tricep Rope Pushdowns
  • 2 sets of 12 reps
    • Medium weight
      • 10 lbs
• Stabilized Squats
  • 2 sets of 12 reps with normal stance
  • 2 sets of 12 reps with close stance
    • Bodyweight
• Stabilized Split Squat
  • 2 sets of 12 reps
    • Bodyweight
• Torso Rotation Twist and Press
  • 2 sets of 10 reps
    • Medium Band
• Lying Knee Ups
  • 2 sets of 15 reps

• Assisted Pullup
  • 4 sets of 10 reps
    • As little assistance as possible
• Lat Pulldown
  • 3 sets of 15 reps
    • Heavy weight
• High Cable Row
  • 3 sets of 12 reps
    • Heavy weight
• Seated Cable Row
  • 3 sets of 15 reps
    • Heavy
• One Arm Twisting Row
  • 2 sets of 15 reps
    • Heavy
• Cable Deadlift
  • 3 sets 20 reps
    • Heavy
• Incline Machine Press
  • 3 sets of 12 reps
    • Heavy
• Incline Dumbbell Press
  • 3 sets of 12 reps
    • Heavy
• Push-up on Smith Machine
  • 3 sets of 12 reps
    • Bodyweight
• Leg Extension
  • 3 sets of 12 reps
    • Light Weight
• Stabilized Squat
  • 3 sets of 15 reps each leg
    • body weight
• Split Squat
  • 3 sets of 12 reps
    • Bodyweight
• Suspension Knee Pull
  • 2 sets of 25 reps

• Leg Extension
  • 2 sets of 10 reps
    • Warmup
• Plate Loaded Leg Press
  • 4 sets of 8-12 reps
    • Heavy weight
• Deadlift Bar Squat
  • 3 sets of 10-12 reps
    • Heavy
• Single Leg Leg Press
  • 2 sets of 10-12 reps
    • Heavy
• V Squat - Or hack squat
  • 3 sets of 8-10 reps
    • Heavy
• Seated Hamstring Curl
  • 2 sets of 15 reps
    • Medium
• Adductor Machine
  • 2 sets of 15 reps
    • Medium
• Standing Dumbbell Curl
  • 2 sets of 12 reps
    • Medium
• Tricep Rope Pushdown
  • 2 sets of 12 reps
    • Medium
• Arnold Press
  • 2 sets of 12 reps
    • Medium
• Lying Leg Raises
  • 2 sets of 25 reps

Jezel Dunkley start up nutrition 2-10-26