| Exercise | Set 1 | Set 2 | Set 3 |
| 1A – DB Chest Press | 12x50lbs | 10x50lbs | 10x50lbs |
| 1B – Chin UP w/Knee Up | 7 | 7 | 7 |
| 2A – Close Grip Bench Press | 8x155lbs | 8x175lbs | 8x175lbs |
| 2B – Hanging Knee Raise | 12 | 12 | 12 |
| 3A – Decline Close Grip Push Up | 25 | 25 | 25 |
| 3B – Underhand Grip BW Row | 12 | 12 | 15 |
| Notes: | |||
| There is nothing in the world I hate as much as my fucking right shoulder!! Should have stepped up the reps on the BW rows. Decent workout if I could actually bench press without my shoulder exploding in agony.. | Body Weight: 174 | Start Time: 7:15 | Workout Quality: 7 |