Push
Tuesday, December 16, 2025 at 8:29 PM
Bench Press (Smith Machine)
Set 1: 220 lb × 12 reps
Set 2: 220 lb × 10 reps
Set 3: 220 lb × 9 reps
Bench Press - Close Grip (Barbell)
Set 1: 175 lb × 12 reps
Set 2: 175 lb × 10 reps
Set 3: 175 lb × 9 reps
Lateral Raise (Dumbbell)
Set 1: 25 lb × 14 reps
Set 2: 25 lb × 14 reps
Set 3: 25 lb × 13 reps
Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 11 reps
Set 3: 70 lb × 8 reps
https://link.strong.app/vgenuopd
Tuesday, December 16, 2025 at 8:29 PM
Bench Press (Smith Machine)
Set 1: 220 lb × 12 reps
Set 2: 220 lb × 10 reps
Set 3: 220 lb × 9 reps
Bench Press - Close Grip (Barbell)
Set 1: 175 lb × 12 reps
Set 2: 175 lb × 10 reps
Set 3: 175 lb × 9 reps
Lateral Raise (Dumbbell)
Set 1: 25 lb × 14 reps
Set 2: 25 lb × 14 reps
Set 3: 25 lb × 13 reps
Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 11 reps
Set 3: 70 lb × 8 reps
https://link.strong.app/vgenuopd
