Disclaimer: Now im posting what I did at they gym…im not doing this to argue with anyone. If you dont believe me thats nice, but keep the bullshit to yourself I do not want it here. Only advice and CONSTRUCTIVE CRITICISM is welcome!!!
I measured my bw ar 178 pounds.
DB Bench Press:
warmup- 90 lb dbs x 15 reps
set 1- 140 lb dbs x 10
set2- 140 lb dbs x 7
set 3- 140 lb dbs x 5
set 4- 125 lb dbs x 10
Incline Barbell Press
225 x 7
300 x failed
250 x 5
230 x3
185 x 12