Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
110lbs x 8 reps
2
120lbs x 8 reps
3
120lbs x 8 reps
4
125lbs x 5 reps
Best Weight
Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
W
60lbs x 8 reps
1
70lbs x 10 reps
2
70lbs x 8 reps
3
70lbs x 7 reps
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
110lbs x 8 reps
2
115lbs x 8 reps
3
120lbs x 8 reps
4
120lbs x 10 reps
Seated Dip Machine
4 on seat
SETS
WEIGHT & REPS
1
160lbs x 8 reps
2
160lbs x 8 reps
3
160lbs x 8 reps
4
165lbs x 8 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
50lbs x 12 reps
2
60lbs x 10 reps
3
60lbs x 10 reps
4
70lbs x 4 reps
Best Weight
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
50lbs x 30 reps
2
50lbs x 30 reps
3
60lbs x 30 reps
4
60lbs x 30 reps