I go to the gym 3-4 days a week.
Day 1 (Chest and Tri)
Bench Press BB - 1 set of 240 for 8 reps
1 set of 245 for 6 reps
1 set of 250 for 4-5 reps
Skull Krushers - 1 set of 115 for 8 reps
1 set of 120 for 6 reps
1 set of 125 for 4-5 reps
Incline DB Press - 1 set of 85's ""
90's ""
95's ""
Tricep Machine pull down (double pulley machine)
150
160
170
Day 2 (Back/bi/shoulders)
Lat Pulldowns - 140
150
160
Standing Bicep Curls Bar - 95
100
105
Sitting Shoulder press - 75's
80's
85's
Sitting Dumbell curls - 40's
45's
50's
T-bar row 100
105
110
Once a week i do sqauats on chest day, and deadlifts on back day. I do 5 sets of 5 for both excercises
at the same weight throughout all of them.
Day 1 (Chest and Tri)
Bench Press BB - 1 set of 240 for 8 reps
1 set of 245 for 6 reps
1 set of 250 for 4-5 reps
Skull Krushers - 1 set of 115 for 8 reps
1 set of 120 for 6 reps
1 set of 125 for 4-5 reps
Incline DB Press - 1 set of 85's ""
90's ""
95's ""
Tricep Machine pull down (double pulley machine)
150
160
170
Day 2 (Back/bi/shoulders)
Lat Pulldowns - 140
150
160
Standing Bicep Curls Bar - 95
100
105
Sitting Shoulder press - 75's
80's
85's
Sitting Dumbell curls - 40's
45's
50's
T-bar row 100
105
110
Once a week i do sqauats on chest day, and deadlifts on back day. I do 5 sets of 5 for both excercises
at the same weight throughout all of them.