Bench Press (Dumbbell)
SETS
WEIGHT & REPS
W
30lbs x 5 reps
1
65lbs x 10 reps
2
65lbs x 10 reps
3
65lbs x 9 reps
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
120lbs x 11 reps
Best Weight
Best 1 Rep Max
2
120lbs x 11 reps
3
120lbs x 11 reps
Superset
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
125lbs x 12 reps
2
125lbs x 10 reps
3
125lbs x 10 reps
Superset
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
125lbs x 12 reps
2
125lbs x 10 reps
3
125lbs x 10 reps
Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
140lbs x 10 reps
Best Weight
Best 1 Rep Max
2
140lbs x 10 reps
3
140lbs x 10 reps
Superset
Preacher Curl (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 8 reps
Best 1 Rep Max
2
30lbs x 7 reps
3
30lbs x 7 reps
Superset
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 9 reps
Best Volume
Best 1 Rep Max
2
30lbs x 9 reps
3
30lbs x 9 reps