Push
Incline Cable Bench (6-12) controlled eccentric and pause at the bottom
Set 1 - 9x280 f10 up 1
Set 2 - 9x240 f10 down 1
Set 3 - 12x200 f13 up 1
Cable Flys (12-20)
Set 1 - 20x60lbs s21 up 10 lbs
Set 2 - 20x50lbs s21
Set 3 - 20x50lbs s21
DB Bench (12-20) pause at armpits
Set 1 -17x50s f18 up 2
Set 2 - 15x50s f16 down 3
Set 3 - 12x50s f13 down 3
OHP (6-12) - didn’t count the initial raise - pause at the bottom
Set 1 - 12x160 f10 up 2
Set 2 - 12x140 f11 up 4
Set 3 - 11x120 f12 up 2
DB Lateral Raises (6-12)
Set 1 - 17x25 f18 up 2
Set 2 - 16x25 f17 up1
Set 3 - 16x25 f17 up 1
Tricep Pushdown (12-20)
Set 1 - 17x150 f18 up 1
Set 2 - 21x130 f22 up 6
Set 3 - 22x110 f23 up 2
Tricep Extension (12-20) overhead - trying them from below instead of above
Set 1 - 13x130 f14 up 1
Set 2 - 15x120 f16 up 2
Set 3 - 15x110 f16 up 2
Squat (6-12)
Set 1 - 12x400
Set 2 - 12x400
Set 3 - 12x400
Set 4 - 12x400
Calf Raises (12-20) - stand on bench
Set 1 - 30x200
Set 2 - 30x200
Set 3 - 30x200
Set 4 - 30x200
