Notes
Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (125- 12/11)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (112.5 - 6/5/5)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (46.25 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (66.25 - 6/5/5)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (27.5 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (57.5 - 20)
Pull-ups - 4 types (6/5/5/5/6)
Dips (12/10/10)
PT Exercises