Wednesday Session

Push
Wednesday, December 31, 2025 at 11:38 AM

Bench Press (Smith Machine)
Set 1: 235 lb × 12 reps
Set 2: 235 lb × 11 reps
Set 3: 235 lb × 9 reps


Bench Press - Close Grip (Barbell)
Set 1: 195 lb × 9 reps
Set 2: 195 lb × 9 reps
Set 3: 195 lb × 8 reps


Lateral Raise (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps


Skullcrusher (Barbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 9 reps


Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps

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