Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
1
110lbs x 10 reps
2
130lbs x 8 reps
3
95lbs x 20 reps
Best Volume
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
1
30lbs x 20 reps
2
30lbs x 20 reps
3
30lbs x 20 reps
4
30lbs x 25 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
50lbs x 10 reps
2
50lbs x 10 reps
3
50lbs x 10 reps
4
50lbs x 10 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
105lbs x 8 reps
2
105lbs x 8 reps
3
105lbs x 10 reps
4
105lbs x 8 reps
Dead Hang
SETS
TIME
1
22s