# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Barbell incline bench press |
45lb
15x
65lb
5x
95lb
8x
95lb
8x
95lb
8x
95lb
8x
95lb
8x
95lb
8x
95lb
8x
95lb
8x
|
84 | 7080 |
2 | Dumbbell Push Press |
25lb
4x
25lb
4x
25lb
4x
25lb
4x
25lb
5x
|
21 | 525 |
3 | Z Press |
45lb
5x
55lb
5x
65lb
5x
|
15 | 825 |
4 | Barbell Inverted Rows |
150lb
8x
150lb
8x
150lb
8x
|
24 | 3600 |
5 | Dead stop ring dips |
170lb
5x
170lb
5x
|
10 | 1700 |
6 | Standing French Press |
45lb
8x
45lb
6x
45lb
5x
|
19 | 855 |
Total | 173 | 14585 |
Incline Press • Week 1 - 8 sets x 8 reps @ 55% of current one(160) rep max 85 4 press grip 2 wide 2 med 1.5 min rest.
DB Push Press 5x3
Z Press 3x5 hip flexors need stretching before.
Standing French Press 3x8
Dead Stop Ring Dips 3x5-10