23 years old 5ft 11 190 lbs. I have been doing martial arts for awhile, although I am taking a long break from all of that. I lifted back in high school but haven’t touched a weight since then. I had my first day of training today and it looked like this.
-Standing shoulder press 4 sets of 5
SET 1- 55 lbs
SET 2- 65 lbs
SET 3- 95 lbs
Set 4- 100 lbs
-Leg Press 3 sets of 5. 1 set of 4
SET 1- 90 lbs
SET 2- 180 lbs
SET 3- 240 lbs
SET 4- 270 lbs
-Pull Ups
3 sets of 5 and 1 set of 4 with my bodyweight
Finisher: Pyramid Burpees and Push ups to 10