Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
1
100lbs x 10 reps
2
120lbs x 10 reps
3
135lbs x 7 reps
4
135lbs x 6 reps
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
1
30lbs x 20 reps
2
30lbs x 30 reps
3
30lbs x 20 reps
4
30lbs x 25 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
40lbs x 10 reps
2
50lbs x 10 reps
3
50lbs x 10 reps
4
50lbs x 12 reps
Best Volume
Best 1 Rep Max
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
100lbs x 10 reps
2
105lbs x 10 reps
3
105lbs x 10 reps
4
105lbs x 8 reps
Sit Up
SETS
REPS
1
30 reps
2
25 reps
3
22 reps