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