Notes
Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (122.5- 12/11)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (111.25 - 6/6/5)
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 (65 - 6/6/6)
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 (7/5/6/5)
Dips (12/10/10)
PT Exercises