Here's my routine:
- bench press
- just the bar, 15 reps
- 55lbs, 15 reps
- 75 lbs, 2 sets of 15 reps
- 85 lbs, 2 barely mentionable sets
- decline fly
- 10 lbs, 15 reps
- 12.5 lbs, 15 reps
- 15 lbs, 15 reps
- overhead press
- 10 lbs, 15 reps
- 15 lbs, 15 reps
- 17.5 lbs, 15 reps
- side and front lat raises
- 5 lbs, 15 reps
- 10 lbs, 15 reps
- 15 lbs, 8 reps
- gorilla lifts
- 40 lbs, 15 reps
- 50 lbs, 15 reps
- 60 lbs, 12 reps
- behind the head tricep things
- 20 lbs, 2 sets of 15 reps
- 25 lbs, 15 reps
- curls
- 10 lbs, 15 reps
- 15 lbs, 15 reps
- 40 lb bar, 15 reps?
I don't feel a real deep desire to improve the bench press weight; I just want to stay lean.
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