Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
1
115lbs x 10 reps
F
140lbs x 7 reps
F
145lbs x 6 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
W
90lbs x 12 reps
W
85lbs x 12 reps
F
115lbs x 8 reps
F
105lbs x 6 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
W
50lbs x 8 reps
1
50lbs x 10 reps
2
50lbs x 10 reps
3
50lbs x 10 reps
Forearm Reverse Preacher
SETS
WEIGHT & REPS
1
40lbs x 10 reps
2
40lbs x 10 reps
3
40lbs x 10 reps
4
40lbs x 9 reps