Bench Press:
135 x 5
185 x 5
215 x 5
215 x 5
260 x 5
Deload week
 
Standing Shoulder Press:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
 
Wide-Grip Pull-Up plus 60lbs chain and plates:
5
6
6
6
6
 
Hammer Curl:
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
 
Vertical Leg Crunch:
3 x 50