Weight training – Chest & Triceps
Bench press
20@135lbs
15@155
12@165
10@185
5@225
3@255
2@275
1@295
1@315
Barbell shoulder press
9×25@bar (45lbs)
Hammer strength – Incline press
25@2 plates
15@2 plates + 2 25lbs
10@4 plates
10@4 plates
10@4 plates
20@2 plates
20@2 plates
20@2 plates
Cable crossovers
100@30lbs
80@40
60@50
40@60
20@70
15@80
10@90
Push-ups
7×15
Incline bench press
50@bar (45lbs)
40@65
30@85
20@105
10@115
10@115
10@115
Incline DB bench press
50@30lbs
30@40
20@50
12@60
8@75
8@80
6@85
Cable low to high flys
7×25@30lbs
Cable rope tricep ext
50@50lbs
40@60
30@70
25@80
20@90
15@100
10@110
10@120
10@130
10@140
Cable bar tricep push downs
50@50lbs
40@60
30@70
25@80
20@90
15@100
10@110
10@120
10@130
10@140
CORE – Hanging knee raises
10×10
Put Forth Effort 
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