Monday Session

Push
Monday, January 12, 2026 at 3:57 PM

Bench Press (Smith Machine)
Set 1: 240 lb × 11 reps
Set 2: 240 lb × 10 reps
Set 3: 240 lb × 8 reps


Bench Press - Close Grip (Barbell)
Set 1: 195 lb × 10 reps
Set 2: 195 lb × 9 reps
Set 3: 195 lb × 9 reps


Lateral Raise (Dumbbell)
Set 1: 30 lb × 13 reps
Set 2: 30 lb × 13 reps
Set 3: 30 lb × 13 reps


Forearm Curl (Roller)
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps
Set 4: 45 lb × 15 reps


Skullcrusher (Barbell)
No time
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 75 lb × 0 reps

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