4 sets of 10 reps bench press with 40 pound dumbbells
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Bicep curls 3 reps 10 sets each at 50 pounds ...Read more
Incline bench press 3 sets 10 reps 25 pounds ...Read more
Decline dumbbell bench press 3 sets 10 reps 25 pounds. 50 sit ups ...Read more
Back extensions 50 reps. This should equal the number of sit ups. Opposite muscles should be worked out equally. This is one of the main reasons for hamstring injuries. ...Read more
Pull ups. 10 reps, do sets in between other exercises. Harder than machine back exercises. ...Read more
4 sets of 10 reps bench press with 40 pound dumbbells
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