Notes
bench95-10 115-10 135-10 155-10 175-5 195-2 215 +225 shrugs175-5 155-9 135-13 115-16 95-24
incline65-10 85-10 105-6
flies25-12 37-12 50-12 62-12 75-12
squats95-10 115-10 135-10 155-10 175-6
calves80-12 100-12 120-12 140-12 160-12
pull downs8-10 9-10 9-9
sit press65 3sets 10
tricep5-10 6-12 7-12
dumbell curl alternating 3 sets 20 (10 on each arm)
leg addductors and abductors 50-12 70-12 90-12
lower back90-12 110-12 1310-12 150-12
decline bench3 sets10-25s
crunches80-20 plus sides 100-20 120-10 140-10 120-10 100-10 80-10
lay down crunches 3 sets of 20