Week 1:

Bench Press - 225-5, 205-4, 185-5
Incline Bench Press - 135-9, 115-8
Bar Dips - 13, 7
Dumbbell Flyes - 60-5, 45-6, 30-10

Week 2:

Incline Bench Press - 175-7, 165-6, 155-6
Bench Press - 195-6, 185-6, 155-6
Bar Dips - 15, 6
Dumbbell Flyes - 60-4, 45-6, 30-10

Week 3:

Bench Press - 225-6, 205-5, 185-5
Incline Bench Press - 155-5, 145-6, 135-5
Bar Dips - 11, 5
Dumbbell Flyes - 50-8, 40-8, 30-10

Week 4:

Bench Press - 245-4, 225-4, 205-4
Incline Bench Press - 155-7, 145-6, 135-6
Bar Dips 25 lbs attached - 12, 7
Dumbbell Flyes - 60-4, 50-6, 40-6

Week 5:

Incline Bench Press - 185-3, 165-5, 145-6
Bench Press - 205-5, 185-6, 165-7
Bar Dips 50 lbs attached - 6, 25 lbs attached - 6, body weight - 6
Dumbbell Flyes - 50-6, 40-8, 30-10

Week 6:

Bench Press - 265-3, 235-4, 205-6, 175-8
Incline Bench Press - 155-7, 145-5, 135-4
Bar Dips - 50-9, 25-8, body weight - 3
Dumbbell Flyes - 60-5, 45-7, 30-10

Week 7:

Bench Press - 265-3, 235-4 (15-second rest/pause at the 3rd rep to complete 4 reps), 205-6 (r/p 5), 175-9 (r/p 6, 7, 8)
Incline Bench Press - 165-4, 155-5, 135-6
Bar Dips - 50-7, 25-7
Dumbbell Flyes - 50-10, 40-8

Week 8:

Incline Bench Press - 185-5, 165-7, 145-9
Bench Press - 225-4, 205-5, 185-6
Bar Dips - 50-8, 25-7, 6
Dumbbell Flyes - 60-5, 45-8

Week 9:

Bench Press - 265-3, 235-7, 205-9, 175-8
Incline Bench Press - 175-5, 155-6, 135-8
Bar Dips - 50-8, 25-7, 6
Dumbbell Flyes - 65-3, 50-5, 35-10

Week 10:

Bench Press - 275-3, 245-4, 215-6, 185-8
Incline Bench Press - 185-3, 165-6, 145-5
Bar Dips 75 Ibs attached - 8, 50-5, 9
Dumbbell Flyes - 60-7, 50-6, 40-10

Week 11:

Incline Bench Press - 205-3, 185-5, 165-7, 145-7
Bench Press - 225-5, 205-6, 185-6
Bar Dips 105 Ibs attached - 3, 70-4, 35-6
Dumbbell Flyes - 65-5, 50-8, 35-10

Week 12:

Bench Press - 305-1, 265-4, 235-6, 205-7
Incline Bench Press - 185-3, 165-7, 145-7
Bar Dips - 105-3, 70-4, 35-6
Dumbbell Flyes - 65-6, 55,7, 45-7

RandyHerring@bodybuilders.com

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