Chest Day: Kizen Bench Program

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Current Body Weight: 160lbs/ 72kgs Barbell Bench: 135lbs 2x10, 190lbs 4x5 Standing OHP: 120lbs 3x5 Single Arm T-Bar Row: 45lbsx12, 60lbs 3x8-10. V-Bar Tricep Push-Downs: 115lbs 4x10-12 Dumbell Rear Delt Flies: 20lb 4x10. Cable Tricep Kickbacks: 55lbs 3x10. Incline Hammer Strength: 1Platex15, 1Plate&25lbsx12, 2 Plates 4x8-10 Cable Chest Flies: 22.5 lbs each side 4x12.