Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
W
115lbs x 10 reps
F
140lbs x 6 reps
F
140lbs x 5 reps
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Shoulder Press (Machine Plates)
SETS
WEIGHT & REPS
1
10lbs x 10 reps
2
50lbs x 10 reps
3
80lbs x 10 reps
4
80lbs x 10 reps
Chest Supported Incline Row
SETS
WEIGHT & REPS
1
0lbs x 12 reps
2
30lbs x 10 reps
3
35lbs x 10 reps
4
35lbs x 8 reps
5
40lbs x 9 reps
Best Weight
Best Volume
Best 1 Rep Max
Preacher Curl (Barbell)
SETS
WEIGHT & REPS
W
22.5lbs x 12 reps
1
57.5lbs x 8 reps
2
62.5lbs x 6 reps
3
62.5lbs x 6 reps
Seated Dip Machine
seat at 5
SETS
WEIGHT & REPS
1
175lbs x 10 reps
W
115lbs x 12 reps
F
185lbs x 8 reps
D
110lbs x 10 reps
D
50lbs x 10 reps
F
185lbs x 10 reps
D
140lbs x 10 reps
D
95lbs x 10 reps
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Crunch (Machine)
seat at 5
SETS
WEIGHT & REPS
W
75lbs x 12 reps
W
95lbs x 12 reps
F
135lbs x 8 reps
D
105lbs x 10 reps
D
60lbs x 13 reps
F
135lbs x 10 reps
D
105lbs x 12 reps
D
60lbs x 12 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
70lbs x 25 reps
2
80lbs x 25 reps
3
80lbs x 25 reps
4
80lbs x 20 reps