Day 1:1 mile jog
Bench 5x5 110, 120, 130, 140, 150
Incline 5x5 70, 80, 90, 100, 110
Decline 5x5 70, 80, 90, 100, 110
DB flies 3x10 10
Curls 4x12 30
Bench 5x5 110, 120, 130, 140, 150
Incline 5x5 70, 80, 90, 100, 110
Decline 5x5 70, 80, 90, 100, 110
DB flies 3x10 10
Curls 4x12 30