Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
130lbs x 8 reps
2
130lbs x 8 reps
3
130lbs x 8 reps
4
130lbs x 7 reps
Preacher Curl (Barbell)
SETS
WEIGHT & REPS
W
22.5lbs x 12 reps
1
42.5lbs x 10 reps
2
47.5lbs x 10 reps
3
42.5lbs x 10 reps
4
47.5lbs x 10 reps
Seated Dip Machine
SETS
WEIGHT & REPS
1
180lbs x 10 reps
2
180lbs x 10 reps
3
185lbs x 10 reps
4
185lbs x 10 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 35 reps
2
60lbs x 35 reps
3
70lbs x 30 reps
Best 1 Rep Max
4
70lbs x 25 reps