Bench Press (Barbell)

SETS

WEIGHT & REPS

W

45lbs x 10 reps

1

110lbs x 8 reps

2

115lbs x 8 reps

3

115lbs x 8 reps

4

120lbs x 8 reps

Best 1 Rep Max

Incline Bench Press (Dumbbell)

middle notch on back and lowest on seat

SETS

WEIGHT & REPS

1

90lbs x 8 reps

2

90lbs x 8 reps

3

90lbs x 8 reps

Seated Wrist Extension (Barbell)

SETS

WEIGHT & REPS

1

20lbs x 30 reps

2

20lbs x 30 reps

3

20lbs x 30 reps

4

20lbs x 25 reps

Seated Dip Machine

4 on seat

SETS

WEIGHT & REPS

1

175lbs x 8 reps

2

160lbs x 8 reps

3

160lbs x 8 reps

4

165lbs x 8 reps

Chest Fly (Machine)

SETS

WEIGHT & REPS

1

100lbs x 8 reps

2

100lbs x 8 reps

3

105lbs x 8 reps

To follow gleich and track your own workouts, download Hevy for free.

To follow gleich and track your own workouts, download Hevy for free.