Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
1
100lbs x 10 reps
2
130lbs x 8 reps
3
135lbs x 8 reps
4
135lbs x 9 reps
Preacher Curl (Barbell)
SETS
WEIGHT & REPS
W
22.5lbs x 12 reps
1
47.5lbs x 10 reps
2
47.5lbs x 10 reps
3
52.5lbs x 8 reps
4
52.5lbs x 8 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
50lbs x 10 reps
2
50lbs x 10 reps
3
50lbs x 10 reps
4
50lbs x 10 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
70lbs x 12 reps
2
80lbs x 12 reps
Best Weight
3
80lbs x 12 reps
4
80lbs x 12 reps
Dead Hang
SETS
TIME
1
20s
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
105lbs x 10 reps
2
105lbs x 10 reps
3
105lbs x 10 reps
4
105lbs x 10 reps