Incline Bench Press (Barbell)
Move up to 115, stay 105, go down to 75
SETS
WEIGHT & REPS
W
45lbs x 10 reps
@ 6 rpe
W
65lbs x 4 reps
@ 7 rpe
W
85lbs x 3 reps
@ 7 rpe
1
95lbs x 8 reps
@ 8.5 rpe
2
105lbs x 5 reps
@ 8.5 rpe
3
85lbs x 15 reps
@ 9 rpe
Best Volume
Seated Shoulder Press (Machine)
55/10
SETS
WEIGHT & REPS
1
50lbs x 12 reps
@ 7.5 rpe
2
50lbs x 12 reps
@ 8 rpe
F
50lbs x 16 reps
@ 9 rpe
Skullcrusher (Barbell)
40/6
SETS
WEIGHT & REPS
1
40lbs x 7 reps
@ 8 rpe
2
40lbs x 7 reps
@ 9 rpe
3
40lbs x 5 reps
@ 10 rpe
Cable Fly Crossovers
50/10
SETS
WEIGHT & REPS
1
40lbs x 12 reps
@ 8.5 rpe
2
40lbs x 12 reps
@ 9 rpe
3
40lbs x 12 reps
@ 9.5 rpe
Lateral Raise (Cable)
Stay 10
SETS
WEIGHT & REPS
1
20lbs x 20 reps
@ 9.5 rpe
Best Volume
2
10lbs x 20 reps
@ 9.5 rpe
3
10lbs x 20 reps
@ 9.5 rpe
Front Raise (Dumbbell)
20/20
SETS
WEIGHT & REPS
1
20lbs x 20 reps
@ 7 rpe
2
20lbs x 20 reps
@ 8 rpe
Diamond Push Up
SETS
REPS
F
10 reps
@ 10 rpe