Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
115lbs x 8 reps
2
120lbs x 8 reps
F
125lbs x 8 reps
Best 1 Rep Max
F
125lbs x 5 reps
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
1
20lbs x 30 reps
2
20lbs x 30 reps
3
20lbs x 30 reps
F
30lbs x 15 reps
Seated Dip Machine
SETS
WEIGHT & REPS
1
165lbs x 8 reps
2
170lbs x 8 reps
F
175lbs x 12 reps
F
175lbs x 11 reps
Chest Fly (Machine)
3rd notch on top
SETS
WEIGHT & REPS
1
100lbs x 8 reps
2
105lbs x 8 reps
F
105lbs x 5 reps
F
95lbs x 7 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
80lbs x 8 reps
2
80lbs x 7 reps
3
80lbs x 7 reps
4
80lbs x 7 reps