Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
125lbs x 8 reps
2
130lbs x 8 reps
Best 1 Rep Max
3
130lbs x 8 reps
4
135lbs x 6 reps
Sit Up
SETS
REPS
1
30 reps
2
20 reps
3
15 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
60lbs x 8 reps
2
60lbs x 8 reps
3
70lbs x 8 reps
4
70lbs x 9 reps
Best Volume
Best 1 Rep Max
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 30 reps
2
60lbs x 30 reps
3
60lbs x 30 reps
4
70lbs x 20 reps
Best Weight
Seated Dip Machine
SETS
WEIGHT & REPS
1
185lbs x 8 reps
2
190lbs x 8 reps
3
190lbs x 8 reps
4
190lbs x 8 reps
Dead Hang
SETS
TIME
1
26s