Chest:
Iso incline(per side)- 90/15, 100/12, 110/8
Iso flat(per side)- 70/15, 80/12, 90/10
Incline press- 185/15, 205/10
Pec deck flye-140/15, 160/15, 160/15
Incline DB flyes- 50/15, 50/15
Biceps
Lying cable curls- 70/15, 80/12, 80/12
Hammer curls- 30/15, 30/15, 35/12
Preacher curls- 55/15...