Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
1
120lbs x 10 reps
F
135lbs x 9 reps
F
145lbs x 6 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
W
90lbs x 12 reps
W
95lbs x 10 reps
F
110lbs x 8 reps
D
80lbs x 5 reps
D
50lbs x 5 reps
F
105lbs x 7 reps
D
75lbs x 5 reps
D
45lbs x 4 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
W
40lbs x 12 reps
1
50lbs x 8 reps
2
50lbs x 10 reps
3
50lbs x 10 reps