2018-07-30 |
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Exercise | Weight | Reps | 1RM | 3R | 6R | 8R | 12R | 15R |
Barbell Bench Press | 85.0 | 5 | 96 | 87 | 79 | 75 | 67 | 63 |
| 85.0 | 5 | 96 | 87 | 80 | 75 | 67 | 64 |
| 85.0 | 5 | 96 | 87 | 80 | 75 | 67 | 64 |
| 85.0 | 5 | 96 | 87 | 80 | 75 | 67 | 64 |
| 65.0 | 5 | 73 | 66 | 61 | 57 | 51 | 48 |
| 45.0 | 5 | 51 | 46 | 42 | 40 | 36 | 34 |
Incline Dumbbell Press | 28.0 | 5 | 32 | 29 | 26 | 25 | 22 | 21 |
| 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 23 |
| 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 23 |
| 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 23 |
| 25.0 | 5 | 28 | 25 | 23 | 22 | 20 | 19 |
| 20.0 | 5 | 23 | 21 | 19 | 18 | 16 | 15 |
Dumbbell Flyes | 20.0 | 5 | 23 | 20 | 19 | 18 | 16 | 15 |
| 23.0 | 5 | 26 | 24 | 22 | 20 | 18 | 17 |
| 23.0 | 5 | 26 | 24 | 22 | 20 | 18 | 17 |
| 23.0 | 5 | 26 | 24 | 22 | 20 | 18 | 17 |
| 18.0 | 5 | 20 | 18 | 17 | 16 | 14 | 13 |
Incline Dumbbell Flyes | 20.0 | 5 | 23 | 20 | 19 | 18 | 16 | 15 |
| 20.0 | 5 | 23 | 21 | 19 | 18 | 16 | 15 |
| 20.0 | 5 | 23 | 21 | 19 | 18 | 16 | 15 |
| 30.0 | 3 | 32 | 29 | 27 | 25 | 22 | 21 |
| 15.0 | 5 | 17 | 15 | 14 | 13 | 12 | 11 |
Triceps Pushdown | 45.0 | 3 | 48 | 43 | 40 | 37 | 33 | 32 |
| 40.0 | 5 | 45 | 41 | 37 | 35 | 32 | 30 |
| 40.0 | 5 | 45 | 41 | 37 | 35 | 32 | 30 |
| 40.0 | 5 | 45 | 41 | 37 | 35 | 32 | 30 |
| 40.0 | 3 | 42 | 38 | 35 | 33 | 30 | 28 |
| 35.0 | 5 | 39 | 35 | 32 | 31 | 27 | 26 |
| 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 23 |
| 25.0 | 5 | 28 | 25 | 23 | 22 | 20 | 19 |
Standing Dumbbell Triceps Extension | 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 22 |
| 28.0 | 5 | 32 | 29 | 27 | 25 | 22 | 21 |
| 28.0 | 5 | 32 | 29 | 27 | 25 | 22 | 21 |
| 28.0 | 3 | 30 | 27 | 25 | 24 | 21 | 20 |
| 23.0 | 5 | 26 | 24 | 22 | 20 | 18 | 17 |
| 18.0 | 7 | 22 | 20 | 18 | 17 | 15 | 15 |
Lying Triceps Press | 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 22 |
| 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 23 |
| 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 23 |
| 30.0 | 5 | 34 | 31 | 28 | 27 | 24 | 23 |
| 25.0 | 5 | 28 | 25 | 23 | 22 | 20 | 19 |
Standing Calf Raises | 70.0 | 9 | 90 | 82 | 75 | 71 | 63 | 60 |
| 90.0 | 9 | 116 | 105 | 96 | 91 | 82 | 77 |
| 90.0 | 9 | 116 | 105 | 96 | 91 | 82 | 77 |
| 100.0 | 9 | 129 | 117 | 107 | 101 | 91 | 85 |
| 100.0 | 9 | 129 | 117 | 107 | 101 | 91 | 85 |
Seated Calf Raise | 155.0 | 9 | 199 | 181 | 166 | 157 | 140 | 132 |
| 155.0 | 9 | 199 | 180 | 165 | 156 | 140 | 132 |
| 155.0 | 9 | 199 | 180 | 165 | 156 | 140 | 132 |
| 155.0 | 9 | 199 | 180 | 165 | 156 | 140 | 132 |
| 140.0 | 9 | 180 | 163 | 150 | 141 | 127 | 119 |
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