Paused squats - 135x3, 225x3, 275x3x5
Box squat (lvl 6) - 135x5, 225x5, 275x3, 285x1, 295x1x2
SG SLDL - 135x8, 185x8x3
Lying leg curl - 110x10x4
Leg extension - 95x12x3
Seated calf raises - 80x10, 125x10, 135x10x2
Incline BB BP - barx12, 135x10, 165x8x4
Incline DB fly - 30x8x2, 40x8x2
HS seated Incline Chest press (WPS, 5 sec rest) - 40x10, 50x10, 60x6, 50x8, 40x10
Machine side raises - 70x10x4
Decline skull crushers - 70x11, 80x6x3
seated tricep press (triple drop set) - (110x10 - 110x3 - 110x3)x3
stair masters - level 6 for 30 minutes
BB row - barx12, 145x12, 200x6x5, 215x4x3
Medium width pull up - bwx3, 30x3, 50x3, 75x3, 85x2
Wide width pull down - 142.5x10x4
NG pull down - 120x10x3
Seated rope face pull - 50x12x3
Seated Hammer curl - 40x8x2
Incline BB bench - barx12, 140x10, 165x8, 185x5x3, 205x1x3
Incline DB fly - 35x8, 40x8x3
Back squat (TUT) - barx12, 135x10, 170x10, 195x10, 235x6, 265x6, 295x1, 315x1, 335x1
Front Squat (TUT) - 225x3pause, 205x9
Deficit SLDL (1") - 205x8x3
Super set:
DB shoulder press (TUT) - 45x10x3
DB side raises - (15x8 - 15x12partial)x3
Lying leg curl - 110x12x3
Seated leg curl - 70x10x2
Paused squats - barx5, 135x5, 225x5, 260x3, 280x3x5
Back squats - 295x1, 315x1
Box squat (lvl 6) - 135x3, 225x3, 275x3, 295x3, 315x3
Deficit SLDL (2.5") - 205x8x3
Lying leg curl - 115x8x3
Leg extension - 95x12x3
Seated calf raises - 45x12, 90x12, 135x10x2
Incline BB BP - barx10, 135x10, 165x5x4, (165x5 - 135x8)
Incline DB fly - 30x8, 40x8x2, (40x8 - 22.5x8)
HS seated Incline Chest press (WPS, 10 sec rest) - 45x10, 55x10, 65x6, 50x9, 40x8
Super set:
Machine side raises - 70x10, 75x10x3
Machine shoulder press - 70xAMRAPx4
Decline skull crushers - 80x8x3
seated tricep press (triple drop set) - (115x10 - 115x3 - 115x3), (120x10 - 120x3 - 120x3)x2
BB row - barx12, 150x12, 205x6x5, 220x4x3
Medium width pull up - bwx3, 32.5x3, 52.5x3, 77.5x2, 87.5x1x2
Wide width pull down - 147.5x10x4
NG pull down - 125x10x2, (120x10 - 80x8)
Seated rope face pull - 52.5x12x3
Reverse cable fly - 35x12x2
Seated Hammer curl - 40xAMRAPx2
Incline BB bench - 65x12, 145x10, 175x3, 190x2x4, (190x4 - 135x10)
Incline DB fly - 40x8, 45x8x3
Back Squat - 135x10, 225x10, 275x2, 315x2x2
Leg press (exclude base weight) - 110x8, 200x8, 290x8, 380x8, 470x10, 380x8, 290x8, 200x8
Super set:
DB shoulder press - 50x10x3
DB side raises - (15x8 - 15x12partial)x3
DB lunges (per side) - 50x8, 60x8x2
Lying leg curl - 115x10x3
Seated leg curl - 75x15x2
Incline DB row - 75x8, 85x8, 95x8, 110x5, 115x3x4, 85x15
Wide width pull down (drop set) - (157.5x8 - 97.5x6)x4
NG cable row - 112.5x12x2, 112.5x12 - 82.5x8
Reverse cable fly - 30x16x3
SG rack pull - 135x8, 225x8, 275x8, 315x3x2
Back squats - barx12, 135x8, 225x8, 265x1, 285x3x5, 180x37
Box squat (lvl 6) - 135x3, 225x3, 275x3, 295x3, 315x3, 335x1x3
Deficit SLDL (2.5") - 215x8x3
Lying leg curl - 115x10x2, (115x6 - 75x5 - 35x5)
Seated calf raises - 50x12, 95x12, 140x10, 140x12
Incline BB BP - barx12, 135x10, 155x8x4, 185x3x2
Flat BB BP - 155x6x3
Incline DB Press - 50x12x3
Machine side raises (drop set) - (85x10 - 55x8)x3
Peck deck - 105x8x3
Flat skull crushers - 90x6x3
seated tricep press (triple drop set) - (140x8 - 140x2 - 140x2)x3
Stair Masters - level 5x40min
Bent barbell row - barx12, 155x12, 210x6x5, 225x4x3
NG pull up - bwx5, 35x3, 55x3, 75x3, 90x2x2
Wide width pull down - 155x8x4
NG pull down - 125x8x2, (125x8 - 80x12)
Seated rope face pull - 57.5x10x4
Seated hammer curl - 45xAMRAPx2
Back Squat - 135x10, 225x8, 275x3, 320x1x5
Leg press (exclude base weight) - 115x8, 205x8, 295x8, 385x8, 475x12, 385x8, 295x8, 205x8
Deficit SLDL (2.5") - 225x8x4
DB lunges (per side) - 65x8x3
Lying leg curl - 120x8x3
Seated leg curl - 80x15x2
Seated calf raises - 55x12, 100x12, 145x10x2
Incline BB bench - barx12, 135x12, 175x4, 195x1x7, (195x1 - 140x10)
Incline DB Press - 55x12x2, 60x10x2, 70x6, 80x5
Peck fly - 120x10x2
Cable fly - 45x10, 50x10
Super set:
DB shoulder press - 52.5x10x3
DB lateral raises - (15x8 - 15x12partials)x3
Flat skull crusher - 85x6x2, 85x5
Dip - BWxAMRAPx3
Incline DB row - 80x6, 90x6, 100x6, 115x5, 120x3x4, 90x12, 90x10
Wide width pull down (1 1/4) - 150x8x3, 132.5x8
NG cable row - 115x10x2, 115x10 - 85x5
Reverse cable fly - 30x16x3
Back Squat - barx8, 135x8, 225x8, 265x3pause, 290x3, 295x3x5, 320x2, 335x1.5
Leg press (exclude base weight) - 120x8, 210x8, 300x8, 390x8, 480x12, 530x7, 390x8, 300x8, 210x8
SLDL - 235x8x3
DB lunges (per side) - 65x10x2
Seated leg curl - 85x15x3
Leg extensions - 95x12x2
Seated calf raises - 105x12x3
Stair Masters - level 6x35minutes
Incline BB bench - barx10, 135x10, 170x5, 185x3x6
Incline DB press - 60x12x4
Peck deck - 120x8x3
Cable fly - 45x10x2
Super set:
OHP - 95x8x3
DB lateral - (15x8 - 15x12partial)x3
Bent barbell row - barx12, 160x12, 215x6x5, 230x4x3
NG pull up - bwx5, 40x3, 60x3, 80x3, 92.5x2x2, bwx8
Wide width pull down - 157.5x8x4
NG pull down - 125x8x2, (125x8 - 80x8)
Super set:
Seated rope face pull - 52.5x12x4
HS Shrugs (WPS) - 90xAMRAPx4
Seated hammer curl - 45xAMRAPx2
Incline BB bench - barx12, 135x12, 155x8x4, 185x1, 205x1
Peck deck - 125x10x5
Back squat - barx12, 135x10, 225x12x4
Box squat (level 6) - 135x3, 225x3, 315x3x3
Leg extensions - 105x10x2, 105x12
Lying leg curl - 120x10x3
Seated calf raises - 55x12, 100x12, 145x10x2
Skull crushers - 85x8x3
Super set:
Seated DB Press - 52.5x8x3
DB laterals - (15x8 - 15x12partial)x3
Incline DB row - 80x7, 90x7, 100x7, 115x5, 120x4x4, 90x15, 90x10
Wide width pull down (1 1/4) - 150x8x3
Pronated pull down - 105x12
NG cable row - 120x12x3
Reverse cable fly - 30x16x3