Lee's Body Part Split

[lee1463]

Hamstrings/Triceps

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 12

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 90 lb × 6 @ 8
Set 3: 125 lb × 5 @ 9.5
Set 4: 125 lb × 5 @ 9.5
Set 5: 90 lb × 6 @ 8.5
Set 6: 90 lb × 6 @ 9

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 6 @ 8
Set 2: 185 lb × 5 @ 8.5
Set 3: 185 lb × 5 @ 8.5
Set 4: 185 lb × 5 @ 8.5
Set 5: 185 lb × 5

Skullcrusher (Barbell)
Set 1: 100 lb × 6 @ 8.5
Set 2: 100 lb × 6 @ 8.5
Set 3: 100 lb × 6 @ 8.5
Set 4: 100 lb × 6 @ 8.5
Set 5: 100 lb × 6 @ 8.5

Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 160 lb × 8
Set 3: 160 lb × 8
Set 4: 160 lb × 8 @ 8.5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 100 lb × 15 @ 7.5
Set 2: 100 lb × 15 @ 8.5
Set 3: 100 lb × 15 @ 9
Set 4: 100 lb × 15 @ 9.

[lee1463]

Chest/Calves

Crunch Machine
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Bench Press (Dumbbell)
Set 1: 150 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 260 lb × 5 @ 8.5
Set 4: 260 lb × 5 @ 9
Set 5: 260 lb × 5 @ 10
Set 6: 260 lb × 4 @ 10
Set 7: 260 lb × 4 @ 10

Dumbbell Pullover
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 10

Incline DB Press
Set 1: 220 lb × 5 @ 9.5
Set 2: 220 lb × 5 @ 9
Set 3: 220 lb × 4 @ 10
Set 4: 220 lb × 4 @ 10

Standing Calf Raise (Machine)
Set 1: 250 lb × 10
Set 2: 300 lb × 10
Set 3: 275 lb × 10

Cable Chest Fly
Set 1: 90 lb × 10 @ 8
Set 2: 140 lb × 6 @ 10
Set 3: 90 lb × 10 @ 1

[lee1463]

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 7
Set 4: 390 lb × 2 @ 8
Set 5: 415 lb × 2 @ 10
Set 6: 455 lb × 1 @ 9.5

T Bar Row
Set 1: 135 lb × 8 @ 7
Set 2: 135 lb × 8 @ 8
Set 3: 135 lb × 8 @ 8
Set 4: 135 lb × 8 @ 8

Weighted Pull Up
Set 1: 1 lb × 6
Set 2: 1 lb × 6
Set 3: 1 lb × 6
Set 4: 1 lb × 6

Seated Row (Cable)
Set 1: 150 lb × 8 @ 8
Set 2: 160 lb × 8
Set 3: 160 lb × 8
Set 4: 160 lb × 83

Lat Pulldown (Single Arm)
Set 1: 70 lb × 6
Set 2: 60 lb × 8
Set 3: 60 lb × 6

[lee1463]

Shoulders-A

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 150 lb × 8 @ 9.5
Set 4: 150 lb × 8 @ 10
Set 5: 140 lb × 8 @ 9.5
Set 6: 140 lb × 8 @ 9.5

Rear Lateral Raise
Set 1: 60 lb × 10
Set 2: 60 lb × 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 10 @ 9
Set 3: 110 lb × 10 @ 10

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 60 lb × 10 @ 8
Set 3: 60 lb × 10 @ 8.5
Set 4: 60 lb × 10 @ 8.5

Lateral Raise (Cable)
Set 1: 30 lb × 10 @ 8.5
Set 2: 25 lb × 10 @ 8.5
Set 3: 20 lb × 10 @ 10

[lee1463]

Quads/Biceps/Glutes

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 2 @ 8
Set 4: 345 lb × 2 @ 8.5
Set 5: 375 lb × 2 @ 9.5
Set 6: 405 lb × 1 @ 10

Weighted Chins
Set 1: 35 lb × 5 @ 9
Set 2: 35 lb × 5 @ 9
Set 3: 35 lb × 5 @ 9
Set 4: 35 lb × 5 @ 10
Set 5: 25 lb × 5

Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 6
Set 2: 225 lb × 5 @ 7.5
Set 3: 315 lb × 5 @ 8.5
Set 4: 405 lb × 5 @ 9

Bicep Curl (Barbell)
Set 1: 85 lb × 7
Set 2: 85 lb × 7 @ 8.5
Set 3: 85 lb × 7 @ 8.5
Set 4: 85 lb × 9 @ 10

Leg Extension (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10

Concentration Curl (Dumbbell)
Set 1: 50 lb × 10

Incline Curl (Dumbbell)
Set 1: 50 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

[lee1463]

Hamstrings/Triceps/Calves

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7.5
Set 2: 185 lb × 5 @ 8.5
Set 3: 225 lb × 5 @ 9
Set 4: 235 lb × 3 @ 9.5
Set 5: 135 lb × 5 @ 8

Dips
Set 1: 45 lb × 8 [Warm-up]
Set 2: 115 lb × 5 @ 8.5
Set 3: 115 lb × 5 @ 8.5
Set 4: 115 lb × 5 @ 9
Set 5: 115 lb × 5 @ 8.5
Set 6: 115 lb × 5 @ 9

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8.5
Set 2: 160 lb × 9 @ 9.5
Set 3: 160 lb × 8 @ 9.5
Set 4: 140 lb × 10 @ 10

Skullcrusher (Barbell)
Set 1: 105 lb × 5 @ 8.5
Set 2: 105 lb × 5 @ 8.5
Set 3: 105 lb × 5 @ 8.5
Set 4: 105 lb × 5 @ 8.5
Set 5: 105 lb × 5 @ 8.5

Seated Calf Raise
Set 1: 190 lb × 8 @ 8.5
Set 2: 190 lb × 8 @ 10
Set 3: 180 lb × 8 @ 8.5
Set 4: 135 lb × 13 @ 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 100 lb × 15 @ 7.5
Set 2: 110 lb × 15 @ 8.5
Set 3: 110 lb × 15 @ 9
Set 4: 100 lb × 16 @ 10

[lee1463]

Chest/Calves

Crunch Machine
Set 1: 80 lb × 8
Set 2: 80 lb × 8
Set 3: 80 lb × 8

Bench Press (Dumbbell)
Set 1: 150 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 240 lb × 6 @ 8
Set 4: 240 lb × 6 @ 9
Set 5: 240 lb × 5 @ 10
Set 6: 240 lb × 6 @ 10

Dumbbell Pullover
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 10

Decline Bench Press (Barbell)
Set 1: 180 lb × 10
Set 2: 180 lb × 10
Set 3: 200 lb × 10
Set 4: 200 lb × 10

Standing Calf Raise (Machine)
Set 1: 275 lb × 10
Set 2: 300 lb × 10
Set 3: 300 lb × 8

Cable Chest Fly
Set 1: 90 lb × 10 @ 8
Set 2: 110 lb × 9 @ 10
Set 3: 90 lb × 10 @ 10

[lee1463]

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 7
Set 4: 390 lb × 1 @ 7.5
Set 5: 420 lb × 3 @ 9.5

Weighted Pull Up
Set 1: 1 lb × 10
Set 2: 1 lb × 8
Set 3: 1 lb × 7
Set 4: 1 lb × 8
Set 5: 1 lb × 6

T Bar Row
Set 1: 180 lb × 5 @ 9
Set 2: 180 lb × 5 @ 8
Set 3: 180 lb × 5 @ 8
Set 4: 180 lb × 5 @ 8
Set 5: 180 lb × 5 @ 8

Lat Pulldown (Single Arm)
Set 1: 50 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Seated Row (Cable)
Set 1: 160 lb × 10 @ 8
Set 2: 180 lb × 8
Set 3: 160 lb × 8
Set 4: 160 lb × 8

Rear Lateral Raise
Set 1: 70 lb × 6
Set 2: 70 lb × 6
Set 3: 70 lb × 6
Set 4: 70 lb × 6

[lee1463]

Shoulders

Rowing (Machine)
Set 1: 5:00min

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 130 lb × 10
Set 3: 140 lb × 10 @ 9
Set 4: 140 lb × 10 @ 9.5
Set 5: 140 lb × 10 @ 10
Set 6: 130 lb × 9 @ 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 12 @ 8
Set 2: 110 lb × 12 @ 8.5
Set 3: 110 lb × 12 @ 8.5
Set 4: 110 lb × 12 @ 9

Lateral Raise (Dumbbell)
Set 1: 60 lb × 12 @ 8.5
Set 2: 60 lb × 12 @ 8.5
Set 3: 60 lb × 12 @ 9
Set 4: 60 lb × 12 @ 9.5

Front Raise (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 50 lb × 10 @ 9.5
Set 3: 50 lb × 5 @ 6

Lateral Raise (Cable)
Set 1: 20 lb × 10 @ 8.5
Set 2: 20 lb × 10 @ 8.5
Set 3: 20 lb × 10 @ 10

[OTHSteve]

That is a LOT of volume of overhead pressing. It will definitely get you stronger.

[lee1463]

We’ll see. I’m alternating between higher volume/lower weight and lower volume/heavier weight shoulder workouts. Allegedly shoulders respond to more volume. Figured I’d give it a try.

[lee1463]

Hamstrings/Triceps/Calves

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15
Set 4: 200 lb × 12

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7.5
Set 2: 225 lb × 5 @ 8.5
Set 3: 225 lb × 5 @ 8.5
Set 4: 225 lb × 5 @ 8.5
Set 5: 135 lb × 5 @ 8

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 6 @ 9
Set 3: 115 lb × 6 @ 9
Set 4: 115 lb × 6 @ 9
Set 5: 115 lb × 6 @ 9
Set 6: 115 lb × 6 @ 9

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8.5
Set 2: 160 lb × 10 @ 9
Set 3: 160 lb × 10 @ 9
Set 4: 140 lb × 10 @ 8

Skullcrusher (Barbell)
Set 1: 105 lb × 6 @ 8.5
Set 2: 105 lb × 6 @ 8
Set 3: 105 lb × 6 @ 8.5
Set 4: 105 lb × 6 @ 9.5
Set 5: 105 lb × 6 @ 9

Seated Calf Raise
Set 1: 180 lb × 10 @ 8.5
Set 2: 180 lb × 9 @ 10
Set 3: 180 lb × 9 @ 10
Set 4: 135 lb × 10 @ 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 16 @ 8.5
Set 2: 110 lb × 16 @ 8.5
Set 3: 110 lb × 15 @ 9
Set 4: 100 lb × 16 @ 10

[lee1463]

Quads/Glutes/Biceps

Ab Rollouts
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 2 @ 8
Set 4: 345 lb × 1 @ 7.5
Set 5: 375 lb × 3 @ 10

Weighted Chins
Set 1: 25 lb × 7
Set 2: 25 lb × 7
Set 3: 25 lb × 7
Set 4: 25 lb × 7 @ 9.5
Set 5: 25 lb × 6

Hip Thrust (Barbell)
Set 1: 225 lb × 8
Set 2: 315 lb × 8
Set 3: 315 lb × 8
Set 4: 315 lb × 8

Bicep Curl (Barbell)
Set 1: 65 lb × 12 @ 8
Set 2: 65 lb × 12 @ 8
Set 3: 65 lb × 12 @ 9
Set 4: 65 lb × 12 @ 8

Leg Extension (Machine)
Set 1: 200 lb × 11 @ 9
Set 2: 200 lb × 11 @ 9
Set 3: 200 lb × 10 @ 9.5

Hammer Curl (Dumbbell)
Set 1: 50 lb × 15 @ 9.5

Hammer Curl (Cable)
Set 1: 35 lb × 20
Set 2: 50 lb × 15
Set 3: 60 lb × 15

[lee1463]

Chest/Calves B

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 12

Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 2
Set 4: 285 lb × 2
Set 5: 310 lb × 2 @ 9.5

Dumbbell Pullover
Set 1: 75 lb × 11 @ 8
Set 2: 75 lb × 11 @ 8
Set 3: 75 lb × 11 @ 8

Incline DB Press
Set 1: 200 lb × 8 @ 9
Set 2: 200 lb × 8 @ 9
Set 3: 200 lb × 6 @ 10
Set 4: 190 lb × 8 @ 8

Seated Calf Raise
Set 1: 135 lb × 15 @ 9
Set 2: 135 lb × 12 @ 8.5
Set 3: 135 lb × 12 @ 9
Set 4: 135 lb × 12 @ 9.5
Set 5: 135 lb × 10 @ 8.5

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Decline Bench Press (Barbell)
Set 1: 200 lb × 11 @ 8.5
Set 2: 200 lb × 11 @ 8.5
Set 3: 200 lb × 10 @ 8.5

[lee1463]

Back

Crunch (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 15

Weighted Pull Up
Set 1: 1 lb × 9
Set 2: 1 lb × 9 @ 9
Set 3: 1 lb × 7 @ 9.5
Set 4: 1 lb × 8 @ 9
Set 5: 1 lb × 7 @ 9

T Bar Row
Set 1: 200 lb × 3 @ 7
Set 2: 200 lb × 3 @ 7
Set 3: 210 lb × 3 @ 9
Set 4: 210 lb × 3 @ 9
Set 5: 210 lb × 3 @ 9
Set 6: 200 lb × 3 @ 8
Set 7: 200 lb × 3 @ 8
Set 8: 200 lb × 3 @ 8

Lat Pulldown (Cable)
Set 1: 200 lb × 7 @ 7.5
Set 2: 200 lb × 7 @ 8
Set 3: 200 lb × 7 @ 8

Seated Row (Cable)
Set 1: 170 lb × 8 @ 9
Set 2: 170 lb × 8 @ 9
Set 3: 170 lb × 8 @ 8.5
Set 4: 170 lb × 8 @ 8.5

Rear Lateral Raise
Set 1: 70 lb × 7
Set 2: 70 lb × 7
Set 3: 70 lb × 7
Set 4: 70 lb × 7

[lee1463]

Shoulders

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 130 lb × 10
Set 3: 140 lb × 10 @ 9
Set 4: 140 lb × 10 @ 9.5
Set 5: 140 lb × 9 @ 10
Set 6: 130 lb × 10 @ 10 [Failure]

Rear Lateral Raise (machine)
Set 1: 110 lb × 13 @ 8
Set 2: 110 lb × 13 @ 8.5
Set 3: 110 lb × 12 @ 10
Set 4: 110 lb × 12 @ 9
Set 5: 90 lb × 6 [Drop Set]
Set 6: 70 lb × 7 [Drop Set]
Set 7: 50 lb × 10 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 60 lb × 12 @ 8.5
Set 2: 60 lb × 12 @ 8.5
Set 3: 60 lb × 13 @ 10
Set 4: 60 lb × 12 @ 10
Set 5: 30 lb × 7 [Drop Set]
Set 6: 20 lb × 12 [Drop Set]
Set 7: 20 lb × 12 [Drop Set]

Front Raise (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 50 lb × 10 @ 9.5

Lateral Raise (Cable)
Set 1: 20 lb × 12 @ 8.5
Set 2: 20 lb × 12 @ 8.5
Set 3: 20 lb × 15 @ 10
Set 4: 10 lb × 8 @ 10 [Drop Set]

[lee1463]

Hamstrings/Triceps/Calves

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 10 @ 7.5
Set 2: 135 lb × 10 @ 8.5
Set 3: 135 lb × 10 @ 8.5
Set 4: 135 lb × 10 @ 8.5

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 7 @ 8.5
Set 3: 115 lb × 7 @ 8.5
Set 4: 115 lb × 7 @ 8.5
Set 5: 115 lb × 7 @ 9
Set 6: 115 lb × 6 @ 9.5
Set 7: 70 lb × 9 @ 10 [Drop Set]
Set 8: 35 lb × 10 @ 10 [Drop Set]
Set 9: 1 lb × 8 @ 10 [Drop Set]

Seated Leg Curl (Machine)
Set 1: 140 lb × 11 @ 9
Set 2: 160 lb × 10 @ 9
Set 3: 160 lb × 10 @ 9.5
Set 4: 160 lb × 10 @ 9.5
Set 5: 100 lb × 8 @ 10 [Drop Set]
Set 6: 80 lb × 10 @ 10 [Drop Set]
Set 7: 60 lb × 10 @ 10 [Drop Set]

Skullcrusher (Barbell)
Set 1: 105 lb × 6 @ 9
Set 2: 105 lb × 6 @ 8.5
Set 3: 105 lb × 6 @ 8.5
Set 4: 105 lb × 6 @ 10
Set 5: 105 lb × 5 @ 10
Set 6: 90 lb × 8 @ 10 [Drop Set]
Set 7: 70 lb × 10 @ 10 [Drop Set]
Set 8: 20 lb × 20 @ 10 [Drop Set]

Seated Calf Raise
Set 1: 135 lb × 12 @ 9
Set 2: 135 lb × 13 @ 9.5
Set 3: 135 lb × 12 @ 9.5
Set 4: 135 lb × 12 @ 9.5
Set 5: 135 lb × 13 @ 10
Set 6: 90 lb × 8 @ 10 [Drop Set]
Set 7: 45 lb × 9 @ 10 [Drop Set]

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 16 @ 9
Set 2: 110 lb × 16 @ 8.5
Set 3: 100 lb × 15 @ 9
Set 4: 100 lb × 15 @ 10
Set 5: 70 lb × 10 @ 10 [Drop Set]
Set 6: 50 lb × 18 @ 10 [Drop Set]
Set 7: 30 lb × 45 @ 10 [Drop Set]

[lee1463]

Quads/Glutes/Biceps

Warm Up- Bike
Set 1: 5:00 min.

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 295 lb × 3
Set 4: 335 lb × 1
Set 5: 375 lb × 1
Set 6: 415 lb × 1 PR
Set 7: 420 lb × 1 PR

Weighted Chins
Set 1: 25 lb × 7
Set 2: 25 lb × 7
Set 3: 25 lb × 7
Set 4: 25 lb × 7 @ 9.5
Set 5: 25 lb × 7
Set 6: 1 lb × 4 @ 10 [Drop Set]

Hip Thrust (Barbell)
Set 1: 225 lb × 8
Set 2: 315 lb × 8
Set 3: 365 lb × 8
Set 4: 385 lb × 8

Bicep Curl (Barbell)
Set 1: 85 lb × 8 @ 8
Set 2: 85 lb × 8 @ 8
Set 3: 85 lb × 8 @ 8.5
Set 4: 85 lb × 8 @ 8
Set 5: 65 lb × 11 @ 10 [Drop Set]
Set 6: 45 lb × 12 @ 10 [Drop Set]

Leg Extension (Machine)
Set 1: 200 lb × 11 @ 9.5
Set 2: 200 lb × 11 @ 10
Set 3: 200 lb × 11 @ 10
Set 4: 140 lb × 8 @ 10 [Drop Set]
Set 5: 80 lb × 7 @ 10 [Drop Set]

Incline Db Curl
Set 1: 70 lb × 8 @ 9
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 9.5
Set 4: 20 lb × 10 @ 10 [Drop Set]
Set 5: 20 lb × 10 @ 10 [Drop Set]

[lee1463]

Chest/Calves

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Crunch (Machine)
Set 1: 180 lb × 15

Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 4 @ 8.5
Set 4: 295 lb × 3 @ 9
Set 5: 315 lb × 2 @ 9.5

Dumbbell Pullover
Set 1: 75 lb × 12 @ 8
Set 2: 75 lb × 12 @ 8.5
Set 3: 75 lb × 12 @ 8

Incline DB Press
Set 1: 200 lb × 8 @ 8.5
Set 2: 200 lb × 8 @ 8.5
Set 3: 200 lb × 8 @ 10
Set 4: 140 lb × 6 @ 10 [Drop Set]
Set 5: 110 lb × 10 @ 10 [Drop Set]
Set 6: 90 lb × 5 @ 10 [Drop Set]

Seated Calf Raise
Set 1: 180 lb × 8 @ 8
Set 2: 180 lb × 8 @ 8.5
Set 3: 180 lb × 8 @ 9.5

[lee1463]

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3
Set 4: 375 lb × 1
Set 5: 415 lb × 1
Set 6: 465 lb × 1 [Failure]
Set 7: 405 lb × 2

Weighted Pull Up
Set 1: 1 lb × 10
Set 2: 1 lb × 9
Set 3: 1 lb × 8
Set 4: 1 lb × 7
Set 5: 1 lb × 6

T Bar Row
Set 1: 205 lb × 3 @ 7
Set 2: 210 lb × 3 @ 7
Set 3: 215 lb × 3 @ 9
Set 4: 210 lb × 3 @ 9
Set 5: 210 lb × 3 @ 9
Set 6: 135 lb × 6 @ 10 [Drop Set]
Set 7: 90 lb × 8 @ 10 [Drop Set]
Set 8: 45 lb × 8 @ 10 [Drop Set]

Lat Pulldown (Cable)
Set 1: 200 lb × 8 @ 7.5
Set 2: 210 lb × 7 @ 9
Set 3: 210 lb × 7 @ 9.5
Set 4: 130 lb × 9 @ 10 [Drop Set]
Set 5: 80 lb × 12 @ 10 [Drop Set]

Rear Lateral Raise
Set 1: 70 lb × 8 @ 9
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 9
Set 4: 70 lb × 8 @ 10
Set 5: 50 lb × 8 @ 10 [Drop Set]
Set 6: 30 lb × 8 @ 10 [Drop Set]