Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
W
35lbs x 8 reps
@ 6 rpe
1
45lbs x 10 reps
@ 7.5 rpe
D
35lbs x 8 reps
@ 8.5 rpe
2
45lbs x 12 reps
@ 8.5 rpe
D
35lbs x 6 reps
@ 9 rpe
3
45lbs x 10 reps
@ 9.5 rpe
D
35lbs x 6 reps
@ 9.5 rpe
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
W
40lbs x 12 reps
@ 6 rpe
1
60lbs x 12 reps
@ 8.5 rpe
D
40lbs x 8 reps
@ 7.5 rpe
2
60lbs x 12 reps
@ 9 rpe
D
40lbs x 8 reps
@ 9 rpe
3
60lbs x 12 reps
@ 9 rpe
D
40lbs x 10 reps
@ 8.5 rpe
Shoulder Overhead Press
SETS
WEIGHT & REPS
W
40lbs x 10 reps
@ 6 rpe
1
70lbs x 6 reps
@ 9.5 rpe
Best Weight
D
40lbs x 8 reps
@ 8.5 rpe
2
70lbs x 6 reps
@ 9.5 rpe
D
40lbs x 8 reps
@ 8.5 rpe
3
70lbs x 7 reps
@ 10 rpe
Best Volume
Best 1 Rep Max
D
40lbs x 8 reps
@ 9.5 rpe
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
90lbs x 4 reps
@ 10 rpe
F
90lbs x 2 reps
@ 10 rpe
3
90lbs x 8 reps
@ 10 rpe
F
90lbs x 2 reps
@ 10 rpe
Triceps Kickback (Cable)
SETS
WEIGHT & REPS
1
12.5lbs x 12 reps
@ 6 rpe
2
15lbs x 12 reps
@ 8.5 rpe
3
17.5lbs x 9 reps
@ 8.5 rpe
4
17.5lbs x 8 reps
@ 9.5 rpe