Incline Bench Press (Smith Machine)
3x10-12, RIR1
SETS
WEIGHT & REPS
1
225lbs x 13 reps
2
225lbs x 7 reps
F
185lbs x 9 reps
Cable Fly Crossovers
3x15, RIR1
SETS
WEIGHT & REPS
1
35lbs x 15 reps
F
25lbs x 13 reps
F
20lbs x 15 reps
Face Pull
SETS
WEIGHT & REPS
F
80lbs x 19 reps
Best Weight
Best Volume
Best 1 Rep Max
F
80lbs x 10 reps
F
80lbs x 6 reps
Seated Shoulder Press (Machine)
2x10-12, RIR1
SETS
WEIGHT & REPS
F
125lbs x 13 reps
F
95lbs x 11 reps
Lateral Raise (Machine)
Rest-Pause 20-30
SETS
WEIGHT & REPS
F
155lbs x 13 reps
F
155lbs x 5 reps
F
155lbs x 3 reps
Leg Press (Machine)
SETS
WEIGHT & REPS
W
405lbs x 5 reps
W
585lbs x 3 reps
F
675lbs x 21 reps
Best Volume
Best 1 Rep Max
Triceps Extension (Dumbbell)
SETS
WEIGHT & REPS
1
80lbs x 17 reps
Best Weight
2
80lbs x 11 reps
F
80lbs x 6 reps
Leg Extension (Machine)
Holy pump
SETS
WEIGHT & REPS
F
200lbs x 15 reps
F
160lbs x 11 reps