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

To follow gleich and track your own workouts, download Hevy for free.

To follow gleich and track your own workouts, download Hevy for free.