Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
120lbs x 8 reps
2
125lbs x 8 reps
3
125lbs x 8 reps
4
125lbs x 7 reps
Seated Dip Machine
4 on the seat
SETS
WEIGHT & REPS
1
160lbs x 8 reps
2
170lbs x 10 reps
3
175lbs x 10 reps
4
180lbs x 12 reps
EZ Bar Biceps Curl
SETS
WEIGHT & REPS
1
60lbs x 8 reps
2
60lbs x 8 reps
3
70lbs x 8 reps
Best 1 Rep Max
4
70lbs x 7 reps
Behind the Back Bicep Wrist Curl (Barbell)
SETS
WEIGHT & REPS
1
50lbs x 36 reps
2
60lbs x 30 reps
3
60lbs x 30 reps
4
60lbs x 32 reps