Notes
bench 95-10 115-10 135-10 155-10 175-4 200-1 215 shrugs 175-3 155-8 135-12 115-15 95-20
incline 65-10 85-10 105-6
decline dumbell 1s10-40s
cable flies machine flies sit press 3s10-on 5
lat pull downs3s-10- on 8
row machine 3s10-90lbs
sit press 65lbs 10-10-8
tricep press-cable3s10 on7
curls-dumbell 3s20 30 alternating
knee ups 3s of 12
crunch machine 80-20 100-10 120-10
calves 40-60-80 12reps each set
leg adductors 50-70-90 12 reps each set
leg abductors 50-70-90 12 reps each set
lower back 90-12 110-12 130-12