Phase IV Cycle C - 1

Sets Reps Weight Intensity 1RM
*Incline Bench Press
1 10 15 lbs. 29.4% (72RM) 51 lbs.
1 8 25 lbs. 49.0% (31RM)
1 6 35 lbs. 68.6% (14RM)
1 4 45 lbs. 88.2% (4RM)

*Flat Bench Dumbell Press
1 12 35 lbs. 68.6% (14RM) 51 lbs.
1 8 37.5 lbs. 73.5% (11RM)
1 8 40 lbs. 78.4% (8RM)
1 6 42.5 lbs. 83.3% (6RM)
1 4 45 lbs. 88.2% (4RM)

*Flat Bench Cable Fly
4 8 35 lbs. 79.0% (8RM) 44.3 lbs.

*Pec Deck
4 10 110 lbs. 75.0% (10RM) 146.7 lbs.

*Arnold Press
1 10 17.5 lbs. 64.8% (16RM) 27 lbs.
1 8 20 lbs. 74.1% (10RM)
1 6 22.5 lbs. 83.3% (6RM)

*Side Laterals Cables
4 10 20 lbs. 75.0% (10RM) 26.7 lbs.

*Rear Laterals Machine
4 10 110 lbs. 75.0% (10RM) 146.7 lbs.

*Front Raise
1 8 30 lbs. 39.5% (46RM) 75.9 lbs.
1 10 40 lbs. 52.6% (27RM)
1 10 50 lbs. 65.8% (16RM)
1 8 60 lbs. 79.0% (8RM)