| Steve Holt's Negatives Without a Partner | |||||||||
| WEEK 1 | Weight | WEEK 2 | Weight | ||||||
| Monday | Monday | ||||||||
| Leg Press (Uni) | 100 | Leg Press | 160 | ||||||
| Leg Curl (Uni) | 30 | Leg Curl | 50 | ||||||
| Smith Incl. Bench (Uni) | 40/side | Smith Incl. Bench (Uni) | 55/side | ||||||
| Weighted Pullup | 35 | T-Bar Row (Uni) | 75 | ||||||
| Smith Military Press (Uni) | 30/side | DB Lateral Raise | 40/side | ||||||
| Rear Delt Machine | 100 | Rear Delt Machine | 130 | ||||||
| DB Shrugs | 105/side | DB Shrugs | 120/side | ||||||
| DB Curls | 40/side | DB Curls | 50/side | ||||||
| DB Ext | 35/side | DB Ext | 50/side | ||||||
| Donkey Calf Machine | 200 | Donkey Calf Machine | 260 | ||||||
| Wednesday | Wednesday | ||||||||
| Leg Press | 120 | Leg Press | 180 | ||||||
| Leg Curl | 40 | Leg Curl | 60 | ||||||
| Smith Incl. Bench (Uni) | 45/side | Smith Incl. Bench (Uni) | 60/side | ||||||
| T-Bar Row (Uni) | 65 | Weighted Pullup | 45 | ||||||
| DB Lateral Raise | 35/side | Smith Military Press (Uni) | 40/side | ||||||
| Rear Delt Machine | 110 | Rear Delt Machine | 140 | ||||||
| DB Shrugs | 110/side | DB Shrugs | 125/side | ||||||
| DB Curls | 40/side | DB Curls | 55/side | ||||||
| DB Ext | 40/side | DB Ext | 55/side | ||||||
| Donkey Calf Machine | 220 | Donkey Calf Machine | 300 | ||||||
| Friday | Friday | ||||||||
| Leg Press | 140 | Leg Press | 200 | ||||||
| Leg Curl | 40 | Leg Curl | 70 | ||||||
| Smith Incl. Bench (Uni) | 50/side | Smith Incl. Bench (Uni) | 65/side | ||||||
| Weighted Pullup | 40 | T-Bar Row (Uni) | 85 | ||||||
| Smith Military Press (Uni) | 35/side | DB Lateral Raise | 45/side | ||||||
| Rear Delt Machine | 120 | Rear Delt Machine | 150 | ||||||
| DB Shrugs | 115/side | DB Shrugs | 130/side | ||||||
| DB Curls | 45/side | DB Curls | 60/side | ||||||
| DB Ext | 45/side | DB Ext | 60/side | ||||||
| Donkey Calf Machine | 240 | Donkey Calf Machine | 340 | ||||||