Medium-Close Grip Bench
185x12; 185x12; 155x12
Hammer Strength Iso Row
90x15; 140x15; 140x15
Seated DB Press
40x12; 40x12; 40x12
Seated DB Curl
30x12; 30x12; 30x12
Notes
My journal will probably be filled with light weights over the next few weeks. Sessions are going to be in legit bodybuilding rep ranges and for strict times in between sets. 30-60 seconds depending on where I am in the program.
I'm going to do spend the next 3-4 sessions "prepping" for the true higher volume stuff, which will be considerably more volume than I have here. I haven't thought a ton about exercise selection yet. First movement of the day will always be something big, but I'm not gonna be doing sessions with 3 heavy barbell lifts for now. I plan on lifting 6x a week.
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