Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
125lbs x 8 reps
2
125lbs x 8 reps
3
130lbs x 8 reps
4
135lbs x 5 reps
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
1
20lbs x 30 reps
2
30lbs x 25 reps
3
30lbs x 25 reps
4
30lbs x 30 reps
Best Volume
Best 1 Rep Max
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
40lbs x 10 reps
2
50lbs x 8 reps
3
50lbs x 9 reps