Chest, Tri’s & Squats


Squats: (4) 10 x 225lbs

Incline Press: 8 x 180lbs, 12 x 140lbs, 27 x 90lbs

Chest Press: 8 x 230lbs, 12 x 180lbs, 30 x 90lbs

Incline DB Flys: 8 x 60lbs, 12 x 50lbs, 25 x 40lbs

DB Bench Fly: 8 x 70lbs, 12 x 60lbs, 15 x 50lbs

Cable Crossover: 8 x 100lbs, 12 x 80lbs, 25 x 50lbs

Cable Pushdown: 8 x 150lbs, 12 x 130lbs, 34 x 100lbs

Cable Tricep Extension: 8 x 140lbs, 12 x 120lbs, 31 x 100lbs

Overhead Rope Extension: 8 x 100lbs, 12 x 80lbs, 23 x 60lbs

Kneeling Cable Crunch: 10 x 200lbs, 20 x 150lbs, 36 x 100lbs

Weighted V-Ups: 10 x 45lbs, 20 x 25lbs, 27 reps no weight 

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