Bench:

Work up to 160 lbs..yes just 160.

Then do 5x10@160 men.

Women: 60

 

Incline Bench:

5x10@145 men.

5x10@50 women

 

Overhead Press:

5x10@ 110 for men

50 for women

DB Laterals: 3x10

DB Front Raise: 3x10

Shrug: 4x10