Forum Club

chest
Pectoral Fly; 75/12, 90/10, 105/10
Decline Press; 80/12, 100/10, 120/10

back
Seated Rows; 90/12, 110/10, 130/10
Upright Rows; 50/12, 60/10, 60/10

shoulders
Rear Deltoids; 75/12, 75/10, 75/10
Side Lateral Raises; 50/12, 60/10, 60/10

arms
Skull Crushers; 40/10, 50/10, 50/10
Barbell Curls; 40/7-7-7, 50/7-7-7, 50/5-5-5