Superset
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
205lbs x 12 reps
2
205lbs x 12 reps
Superset
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
205lbs x 12 reps
2
220lbs x 12 reps
Lateral Raise (Machine)
SETS
WEIGHT & REPS
1
100lbs x 15 reps
Best Volume
Best 1 Rep Max
2
100lbs x 13 reps
3
100lbs x 11 reps
Incline Chest Press (Machine)
SETS
WEIGHT & REPS
1
135lbs x 5 reps
2
225lbs x 6 reps
3
180lbs x 8 reps
Superset
Front Raise (Cable)
SETS
WEIGHT & REPS
1
35lbs x 12 reps
Best Volume
Best 1 Rep Max
2
35lbs x 12 reps
3
35lbs x 10 reps
Superset
Lateral Raise (Cable)
SETS
WEIGHT & REPS
1
15lbs x 12 reps
Best Volume
Best 1 Rep Max
2
15lbs x 10 reps
3
15lbs x 10 reps
Chest Press (Machine)
SETS
WEIGHT & REPS
1
175lbs x 10 reps
2
205lbs x 10 reps
3
205lbs x 10 reps
4
205lbs x 9 reps
5
205lbs x 8 reps
6
205lbs x 8 reps
Superset
Triceps Pushdown
SETS
WEIGHT & REPS
1
95lbs x 15 reps
2
95lbs x 13 reps
3
95lbs x 11 reps
Superset
Triceps Extension (Cable)
Single arm
SETS
WEIGHT & REPS
1
35lbs x 6 reps
2
25lbs x 7 reps