Bench Press (Barbell)
SETS
WEIGHT & REPS
1
145lbs x 10 reps
2
155lbs x 10 reps
3
155lbs x 7 reps
4
155lbs x 7 reps
Incline Bench Press (Barbell)
SETS
WEIGHT & REPS
1
115lbs x 10 reps
2
135lbs x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
3
135lbs x 10 reps
4
135lbs x 10 reps
Butterfly (Pec Deck)
SETS
WEIGHT & REPS
1
90lbs x 15 reps
Best Volume
Best 1 Rep Max
2
90lbs x 15 reps
3
90lbs x 15 reps
Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
50lbs x 8 reps
2
50lbs x 10 reps
3
50lbs x 10 reps
4
50lbs x 10 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 15 reps
2
20lbs x 15 reps
3
20lbs x 15 reps
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
80lbs x 15 reps
Best Volume
Best 1 Rep Max
2
80lbs x 15 reps
3
80lbs x 12 reps
Shrug (Dumbbell)
SETS
WEIGHT & REPS
1
80lbs x 20 reps
2
80lbs x 20 reps
3
80lbs x 20 reps