pe blog,

1. mi/press free set 1, weight 27.5 reps 12 set 2 weight 30 reps 12 set 3 wieght 32.5 reps 12 set 4 weight 35 reps 11
2. lateral raise free, sset 1 weight 22.5 reps 12 set 2 weight 25 reps 12 set 3 weight 27.5 reps 12 set 4 weight 30 reps 12
3. front plaze raise, set 1 weight 35 reps 12 set 2 weight 37.5 reps 12 set 3 weight 17.5 reps 12 set 4 weight 20 reps 12
4. kick back, set 1 weight 12.5 reps 12 set 2 weight 15 reps 12 set 3 weight 17.5 reps 12 set 4 weight 12 reps 12
5. assisted dip, set 1 weight 112 reps 20 set 2 weight 116 reps 20 set 3 weight 109 reps 20 set 4 weight 107 reps 20
6. cbi small, set 1 weight 110 reps 12 set 2 weight 130 reps 12 set 3 weight 150 reps 12 set 4 weight 170 reps 7
7. ball crunches, set 1 reps 150 set 2 reps 150 set 3 reps 150 set 4 reps 150