I'm still learning what weight Is optimum for me. And since i'm figuring this all out on my own, I've been missing the mark alot. But I've been narrowing it down and am pretty close. This is todays workout

Bench Press - 3 Sets - 10 Reps ~ 120R *
Chest Fly - 3 Sets - 10 Reps ~ 60R *
Seated Shoulder Press - 3 Sets - 10 Reps ~ 60R *
Rear Deltoid Row - 3 Sets - 6 Reps ~ 60R **
Lateral Shoulder Raise - 3 Sets - 6 Reps ~ 50R **
Resisted Punch - 3 Sets - 10 Reps ~ 25R


* Note - Next cycle increasing weight and lowering reps
** Note - Nextcycle increase reps +2

The resisted Punch I added in as optional excersize as something that is light wieght, not rally for building but for endurance.

I'm not sure what that means. I'm still learning. I'll post more tomorrow