Training #0009 - Week 04 day 01

Warm up: Stretching Moving Bench press: Set 1 - 95   lbs x 15 rep  Set 2 - 145 lbs x 10 rep Set 3 - 200 lbs x 6   rep Set 4 - 195 lbs x 6  rep Set 5 - 145 lbs x 10 rep Set 6 - 95   lbs x 12 rep Squats: Set 1, 2, 3 - 95 lbs x 10 rep Lat Pull down: Set 1 - 100 lbs x 12 rep Set 2 - 130 lbs x 10 rep Set 3 - 130 lbs x 10 rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 20 rep Dumbbell shoulder fly: Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 12 rep ABS - Bench Machine: Set 1, 2, 3 - 35 rep