My lifting program
Monday and Thursday: Upper Body Chest press- 3x10 with 100 lbs Bench press- 1x6 with 135 lbs Curls- 3x10 with 50 lbs Lateral pull down- 3x10 125 lbs Vertical butterfly- 3x10 75 lbs Pull ups- 3x10 body weight Tricep lifts- 3x10 with 75 lbs Dumbbell side/front/back lifts with 15 lbs each hand- 1x10 each arm for each rotation…
