Push
Saturday, December 27, 2025 at 11:28 AM
Bench Press (Smith Machine)
Set 1: 230 lb × 12 reps
Set 2: 230 lb × 10 reps
Set 3: 230 lb × 9 reps
Bench Press - Close Grip (Barbell)
Set 1: 185 lb × 11 reps
Set 2: 185 lb × 11 reps
Set 3: 185 lb × 10 reps
Lateral Raise (Dumbbell)
Set 1: 25 lb × 16 reps
Set 2: 25 lb × 16 reps
Set 3: 25 lb × 14 reps
Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
https://link.strong.app/bamfycai
Saturday, December 27, 2025 at 11:28 AM
Bench Press (Smith Machine)
Set 1: 230 lb × 12 reps
Set 2: 230 lb × 10 reps
Set 3: 230 lb × 9 reps
Bench Press - Close Grip (Barbell)
Set 1: 185 lb × 11 reps
Set 2: 185 lb × 11 reps
Set 3: 185 lb × 10 reps
Lateral Raise (Dumbbell)
Set 1: 25 lb × 16 reps
Set 2: 25 lb × 16 reps
Set 3: 25 lb × 14 reps
Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
https://link.strong.app/bamfycai
