August 16 Bench
Shoulder side raise
3 sets 10-12 reps
Shoulder rear raise
3 sets 10-12 reps
Raw bench normal grip
135 x 10
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
Decline bench
275 x 5
295 x 5
315 x 5
335 x 5
345 x 5
Incline bench
225 x 5
275 x 3
295 x 2
315 x 2
Tricep push-down
4 sets of 10 reps
Tricep rope push-down
2 sets of 40 reps
Lat pull-down
4 sets of 12 reps