CPAT Training Day 22

Preacher curls (weight-rep)/3 pyramid-sets

25-20
40-15
50-10

40-12
50-12
60-8

50-10
60-10
70-3

Isolated Incline hammer curls

7.5-18
10-12
12.5-8

10-15
12.5-5
15-4

15-12
17.5-5

Standing Dumbbell Straight-Arm Front Delt Raise Above Head (weight-rep)/3 pyramid-sets

7.5-12
10-12
12.5-8

10-15
12.5-10
15.5-5

12-12
15.5-8
17-4

Reverse Flyes (repeat)

5-18
7.5-12
10-8

7.5-15
10-10
12.5-5

10-12
12.5-8
15-4

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CPAT Training Day 21

Triceps lat pulldowns (weight-rep)/3 pyramid-sets

25-18
45-12
65-8

35-15
55-10
75-5

45-12
65-8
85-4

Skull crushers

25-18
45-12
65-8

30-15
50-10
70-5

55-12
65-8
75-4

V-pulldowns

30-18
50-12
70-6

35-15
55-10

40-12
60-6

Chest Press (weight-rep)/3 pyramid-sets

15-18
35-12
55-8

25-15
45-10
65-5

35-12
55-8
75-4

Decline Press

10-18
30-12
50-8

20-15
40-10
60-5

30-12
50-8
70-2

Pec Dec

25-18
45-12
75-8

30-12
60-8
90-4

60-10
90-10
120-5

Weight 180 lbs.

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