Sep 18 in General discussion
Day 1 Push Day
Bench Press
* Warm-up
Set 1: 115 lbs, 10 reps
* 1-Rep Max (1RM):
* Set 2: 135 lbs, 2 reps
* Set 3: 155 lbs, 2 reps
* Set 4: 185 lbs, 2 reps
* Set 5: 205 lbs, 1 rep
Squats
* Warm-up
* Set 1: 95 lbs, 8 reps
* 1-Rep Max (1RM):
* Set 2: 115 lbs, 1 rep
* Set 3: 135 lbs, 1 rep
* Set 4: 155 lbs, 1 rep
* Set 5: 165 lbs, 1 rep
* Set 6: 185 lbs, 1 rep
* Set 7: 190 lbs, 1 rep (Max)
Military Press
* Warm-up
* Set 1: 45 lbs, 15 reps
* 1-Rep Max (1RM):
* Set 2: 55 lbs, 1 rep
* Set 3: 70 lbs, 10 reps
* Set 4: 80 lbs, 10 reps
* Set 5: 90 lbs, 1 rep
* Set 6: 100 lbs, 1 rep
* Set 7: 115 lbs, 1 rep
* Set 8: 125 lbs, 1 rep
* Set 9: 135 lbs, 2 reps (Max)
Tricep Extensions/Press
* Triceps Press:
* Set 1: 85 lbs, 10 reps
* Set 2: 100 lbs, 10 reps
* Set 3: 115 lbs, 10 reps
* Set 4: 130 lbs, 10 reps
* Triceps Extension:
* Set 1: 55 lbs, 10 reps
* Set 2: 70 lbs, 10 reps
* Set 3: 80 lbs, 10 reps
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3 comments
Day 1 Push Day
Leaderboard (30-day)
1
+6
2
+5
3
+3
4
+3
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