Barbell Bench Press
2 sets × 8-10 reps
Set 145 lbs × 8 reps
Set 245 lbs × 8 reps
Machine Shoulder Press
2 sets × 8-10 reps
Set 155 lbs × 5 reps
Set 255 lbs × 8 reps
Bottom-Half DB Flye
2 sets × 10-12 reps
Set 17.5 lbs × 10 reps
Set 27.5 lbs × 10 reps
High-Cable Lateral Raise
2 sets × 10-12 reps
Set 115 lbs × 12 reps
Set 215 lbs × 12 reps
Overhead Cable Triceps Extension (Bar)
2 sets × 10-12 reps
Set 125 lbs × 10 reps
Set 225 lbs × 10 reps
Cable Triceps Kickback
1 sets × 12-15 reps
Set 15 lbs × 12 reps
Roman Chair Leg Raise
2 sets × 10-20 reps
Set 10 lbs × 15 reps
Set 20 lbs × 10 reps