Workout

Bench Press

20 (warmup) x10/10

40x10

60x10

70x10

80x10

Incline barbell press

30x10

45x5

60x10

Machine flys

33x10

47x5

61x10

Lat Pulldowns

40x10

60x5

75x10

Barbell biceps curl

20x10

30x5

45x

Hammer curls

12.5x8/8/8

Triceps Pushdowns

16.25x10

26.25x5

36.25x12

2TPW W3 Workout A

Squat

20x5

60x5/5/5/5/5

Bench Press

20 (warmup) x10

40x10

60x10

70x10

80x10

Machine flys

33x10

47x5

61x13

Lat Pulldowns

40x10

60x5

75x14

Military Press dumbbell 

12.5x10

17.5x5

30x8

Barbell biceps curl

20x10

27.5x5

35x11

20x7/7/7

Straight bar push downs 

16.25x10

26.25x5

36.25x10