Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 12 reps
1
110lbs x 10 reps
F
140lbs x 8 reps
F
145lbs x 5 reps
Best Weight
Chest Fly (Machine)
SETS
WEIGHT & REPS
W
85lbs x 10 reps
W
90lbs x 12 reps
F
105lbs x 12 reps
Best Volume
D
75lbs x 8 reps
D
45lbs x 5 reps
F
115lbs x 9 reps
D
70lbs x 8 reps
D
40lbs x 8 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
W
40lbs x 12 reps
1
50lbs x 8 reps
2
50lbs x 8 reps
3
50lbs x 8 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
10lbs x 10 reps
2
12.5lbs x 10 reps
3
12.5lbs x 10 reps
Seated Wrist Extension (Barbell)
SETS
WEIGHT & REPS
1
30lbs x 20 reps
2
30lbs x 30 reps
3
30lbs x 30 reps
4
30lbs x 30 reps
Decline Crunch (Weighted)
SETS
WEIGHT & REPS
1
0lbs x 8 reps
2
20lbs x 8 reps
3
20lbs x 8 reps