Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
1
100lbs x 10 reps
2
125lbs x 10 reps
3
130lbs x 10 reps
4
135lbs x 9 reps
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
1
20lbs x 35 reps
2
30lbs x 20 reps
3
30lbs x 30 reps
4
30lbs x 30 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
40lbs x 10 reps
2
50lbs x 10 reps
3
50lbs x 10 reps
4
50lbs x 10 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
100lbs x 10 reps
2
105lbs x 10 reps
Best Volume
Best 1 Rep Max
3
110lbs x 7 reps
4
105lbs x 9 reps