2018-10-01 |
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Exercise | Weight | Reps | 1RM | 3R | 6R | 8R | 12R | 15R |
Barbell Bench Press | 90.0 | 12 | 130 | 117 | 108 | 102 | 91 | 86 |
| 90.0 | 9 | 116 | 105 | 96 | 91 | 82 | 77 |
| 90.0 | 8 | 112 | 101 | 93 | 88 | 79 | 74 |
| 80.0 | 9 | 103 | 93 | 86 | 81 | 72 | 68 |
Barbell Bench Press | 45.0 | 12 | 65 | 59 | 54 | 51 | 46 | 43 |
| 45.0 | 12 | 65 | 59 | 54 | 51 | 46 | 43 |
| 45.0 | 12 | 65 | 59 | 54 | 51 | 46 | 43 |
Incline Dumbbell Flyes | 15.0 | 9 | 19 | 17 | 16 | 15 | 14 | 13 |
| 15.0 | 9 | 19 | 17 | 16 | 15 | 13 | 13 |
| 15.0 | 9 | 19 | 17 | 16 | 15 | 13 | 13 |
Cable Crossover | 17.0 | 12 | 24 | 22 | 20 | 19 | 17 | 16 |
| 17.0 | 12 | 24 | 22 | 20 | 19 | 17 | 16 |
| 17.0 | 12 | 24 | 22 | 20 | 19 | 17 | 16 |
Triceps Pushdown | 40.0 | 12 | 58 | 52 | 48 | 45 | 41 | 38 |
| 40.0 | 10 | 53 | 48 | 44 | 42 | 37 | 35 |
| 40.0 | 9 | 51 | 46 | 42 | 40 | 36 | 34 |
| 40.0 | 9 | 51 | 46 | 42 | 40 | 36 | 34 |
Lying Triceps Press | 30.0 | 12 | 43 | 39 | 36 | 34 | 30 | 29 |
| 30.0 | 12 | 43 | 39 | 36 | 34 | 30 | 28 |
| 30.0 | 9 | 39 | 35 | 32 | 31 | 27 | 26 |
Machine-Assisted Dip | 100.0 | 12 | 144 | 131 | 120 | 113 | 101 | 95 |
| 100.0 | 9 | 129 | 117 | 107 | 101 | 91 | 85 |
| 100.0 | 9 | 129 | 117 | 107 | 101 | 91 | 85 |
Standing Calf Raises | 110.0 | 20 | 233 | 211 | 194 | 183 | 164 | 154 |
| 110.0 | 20 | 233 | 211 | 194 | 183 | 164 | 154 |
| 110.0 | 15 | 180 | 163 | 150 | 141 | 127 | 119 |
| 110.0 | 15 | 180 | 163 | 150 | 141 | 127 | 119 |
Seated Calf Raise | 120.0 | 20 | 254 | 230 | 211 | 200 | 179 | 168 |
| 120.0 | 20 | 254 | 230 | 211 | 200 | 179 | 168 |
| 120.0 | 18 | 228 | 207 | 189 | 179 | 160 | 151 |
| 120.0 | 15 | 196 | 178 | 163 | 154 | 138 | 130 |
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