Refer to Workout 1 to exceed for Workout 3
I need to do this early in the morning where I don't have to worry about sharing the bench with 40923 people waiting and I can do a non-rushed 5 sets.
| Flat Bench Press | ||
| 145 | 10 | 1,450 |
| 150 | 10 | 1,500 |
| 150 | 9 | 1,350 |
| 145 | 6 | 870 |
| 0 | 0 | - |
| Total | 5,170 | |
| Incline Dumbbell press | ||
| 70 | 10 | 700 |
| 80 | 9 | 720 |
| 80 | 8 | 640 |
| 80 | 8 | 640 |
| 80 | 7 | 560 |
| Total | 3,260 | |
| Flyes | ||
| 60 | 9 | 540 |
| 60 | 9 | 540 |
| 60 | 7 | 420 |
| 60 | 7 | 420 |
| Total | 1,920 | |
| Decline Dumbbell Press | ||
| 70 | 10 | 700 |
| 70 | 8 | 560 |
| 70 | 9 | 630 |
| Total | 1,260 | |
| Tricep Cable Pulldown | ||
| 70 | 10 | 700 |
| 70 | 9 | 630 |
| 70 | 8 | 560 |
| Total | 1,890 | |
| Chest Total | 11,610 | |
| Workout Total | 13,500 | |
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