Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
1
130lbs x 8 reps
2
130lbs x 8 reps
3
130lbs x 8 reps
4
130lbs x 8 reps
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
1
20lbs x 30 reps
2
20lbs x 30 reps
3
30lbs x 20 reps
4
30lbs x 20 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
30lbs x 9 reps
2
30lbs x 9 reps
3
40lbs x 10 reps
Best Volume
Best 1 Rep Max
4
40lbs x 10 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
95lbs x 8 reps
2
105lbs x 8 reps
3
110lbs x 8 reps
Best Weight
Best 1 Rep Max
4
105lbs x 8 reps
Seated Dip Machine
SETS
WEIGHT & REPS
1
190lbs x 8 reps
2
190lbs x 8 reps
3
185lbs x 8 reps
Dead Hang
SETS
TIME
1
32s