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Treadmill
SETS
DISTANCE & TIME
1
1mi - 9min 50s
Bench Press (Barbell)
SETS
WEIGHT & REPS
W
45lbs x 10 reps
W
135lbs x 5 reps
1
180lbs x 7 reps
2
180lbs x 7 reps
3
180lbs x 6 reps
4
135lbs x 12 reps
Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
110lbs x 7 reps
2
100lbs x 7 reps
3
100lbs x 7 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
50lbs x 12 reps
2
50lbs x 10 reps
3
50lbs x 9 reps
Cable Fly Crossovers
High to low
SETS
WEIGHT & REPS
1
90lbs x 12 reps
2
90lbs x 11 reps
3
90lbs x 10 reps
Triceps Pushdown
Swapped out my nylon pulleys on the lat tower for aluminum and it is so much smoother
SETS
WEIGHT & REPS
1
70lbs x 13 reps
Best Volume
Best 1 Rep Max
2
70lbs x 11 reps
3
70lbs x 11 reps
Triceps Extension (Cable)
SETS
WEIGHT & REPS
1
45lbs x 8 reps
2
45lbs x 8 reps
3
45lbs x 7 reps