Upper body workout
Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions
30-pound dumbbell curl: 3 sets of 10 repetitions.
Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10
Seated Row, 85 pounds: 3 sets of 10
Seated Lat Pulldown, 85 pounds: 3 sets of 10
3 sets of 8 pullups
3 sets of 30 pushups and 40 sit-ups
Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions
30-pound dumbbell curl: 3 sets of 10 repetitions.
Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10
Seated Row, 85 pounds: 3 sets of 10
Seated Lat Pulldown, 85 pounds: 3 sets of 10
3 sets of 8 pullups
3 sets of 30 pushups and 40 sit-ups
