Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
1
110lbs x 10 reps
2
135lbs x 8 reps
3
135lbs x 7 reps
Decline Crunch
SETS
REPS
1
12 reps
2
10 reps
3
10 reps
4
10 reps
Preacher Curl (Barbell)
SETS
WEIGHT & REPS
W
22.5lbs x 12 reps
1
52.5lbs x 10 reps
2
57.5lbs x 8 reps
3
57.5lbs x 8 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
100lbs x 10 reps
2
115lbs x 10 reps
F
115lbs x 8 reps
D
85lbs x 5 reps
D
55lbs x 5 reps
F
100lbs x 8 reps
D
70lbs x 5 reps
D
40lbs x 5 reps
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
W
40lbs x 15 reps
Best Weight
1
40lbs x 20 reps
2
40lbs x 21 reps
Best 1 Rep Max
F
40lbs x 20 reps
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Crunch (Machine)
SETS
WEIGHT & REPS
W
75lbs x 12 reps
1
85lbs x 12 reps
2
100lbs x 10 reps
3
115lbs x 8 reps