Men Chest
Barbell Bench 115 x 30 Barbell Incline 65 x 30 Chest Flye 70 x 30 10 minutes 5min
Handle Pushups 30 reps Seated Pushdown 90 x 40 Barbell Bench 95 x 30 10 minutes 5min
DB Bench 40 x 40 Barbell Incline 95 x 40 Chest Flye 80 x 40
Barbell Bench 155 x 25 DB Incline 40 x 30 Seated Pushdown 110 x 30 10 minutes 5min
Bench (touch chest) 135 x 45 Barbell Incline 95 x 45 Handle Pushups (touch chest to foam roller) 30 Pushups 30 10 minutes 5min Rich Single Exercise Levels below BENCH PRESS
4Ton Barbell Bench 100lb x 40 reps 50lb x 80 reps
2Ton Dumbbell Bench 35lb Dumbbells x 29 25lb Dumbbells x 40
Isaac
3Ton Barbell Bench 115lb x 35 reps 75lb x 27 reps
2Ton Dumbbell Bench 40lb Dumbbells x 25 30lb Dumbbells x 34
Cory Rich
3Ton Barbell Bench 135lb x 15 reps 95lb x 21 reps 75lb x 27 reps
PUSH UPS
15 REPS - 4x
20 REPS - 3x
Luis
25 REPS - 3x
30 REPS - 3x 10 minutes 5 minutes Luis Tom.
50 Reps - 2x
| Women Chest
Barbell Bench 45 x 30 Barbell Incline 45 x 30 Chest Flye 40 x 30 10 minutes 5min
DB Incline 15 x 40 Seated Pushdown 40 x 40 Barbell Bench 45 x 30 10 minutes 5min
DB Bench 20 x 40 Barbell Incline 45 x 40 Chest Flye 50 x 40
Barbell Bench 65 x 30 DB Incline 20 x 30 Seated Pushdown 60 x 30 10 minutes 5min
DB Bench 30 x 30 Barbell Incline 55 x 30 Handle Pushups 15 Pushups 15 10 minutes 5min Single Exercise Levels below BENCH PRESS
1Ton Barbell Bench 65lb x 15 reps 45lb x 23 reps
1Ton Dumbbell Bench 20lb Dumbbells x 25 15lb Dumbbells x 34
Lindsay F
2Ton Barbell Bench 65lb x 30 reps 45lb x 46 reps
1.5Ton Dumbbell Bench 25lb Dumbbells x 20 20lb Dumbbells x 25 15lb Dumbbells x 34 10 minutes 5 minutes Lindsay
2.5Ton Barbell Bench 75lb x 25 reps 65lb x 25 reps 45lb x 34 reps
PUSH UPS
5 REPS - 4x
10 REPS - 4x
Marian
15 REPS - 4x
25 REPS - 3x 10 minutes 5 minutes Lindsay Diane
35 Reps - 2x
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