Chest/Rear Delts
Bench Press (Dumbbell)
Set 1: 170 lb × 6 [Warm-up]
Set 2: 240 lb × 6
Set 3: 240 lb × 5
Set 4: 240 lb × 4
Set 5: 240 lb × 3
Reverse Fly (Machine)
Set 1: 110 lb × 18
Set 2: 130 lb × 18
Set 3: 150 lb × 18
Iso-Lateral Chest Press (Machine)
Set 1: 250 lb × 7
Set 2: 270 lb × 6
Set 3: 290 lb × 4
Set 4: 310 lb × 3
Southdowns Crunch Machine
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15
Deadlifts/Biceps
Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 455 lb × 2
Set 6: 475 lb × 1
Set 7: 500 lb × 1
Bicep Curl (Barbell)
Set 1: 90 lb × 10
Set 2: 110 lb × 8
Set 3: 120 lb × 6
Set 4: 130 lb × 5
Crunch (Machine)
Set 1: 245 lb × 16
Set 2: 245 lb × 16
Set 3: 245 lb × 16
Hammer Curls (Kettlebells)
Set 1: 60 lb × 17
Set 2: 60 lb × 17
Triceps/Traps:
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 10 [Warm-up]
Set 2: 125 lb × 5 [Warm-up]
Set 3: 225 lb × 2
Set 4: 245 lb × 2
Set 5: 260 lb × 2
Set 6: 275 lb × 1
Set 7: 265 lb × 1
Set 8: 215 lb × 6
T Bar Row
Set 1: 135 lb × 7
Set 2: 170 lb × 6
Set 3: 195 lb × 5
Set 4: 205 lb × 5
Skull Crusher (Specialty Bar)
Set 1: 80 lb × 13
Set 2: 80 lb × 14
Set 3: 80 lb × 11
Legs
Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 335 lb × 2
Set 5: 365 lb × 2
Set 6: 385 lb × 1
Set 7: 405 lb × 1
Southdowns Seated Leg Curl Machine
Set 1: 100 lb × 17
Set 2: 115 lb × 15
Set 3: 130 lb × 13
Leg Press
Set 1: 360 lb × 6
Set 2: 450 lb × 6
Set 3: 540 lb × 6
Still trying to unfuck my squat. Finally stopped having shooting pains in my lower back/glutes. Just a matter of building back up in weight.
Deadlifts/Biceps
Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 345 lb × 2
Set 6: 365 lb × 2
Set 7: 405 lb × 2
Set 8: 415 lb × 2
Incline Curl (Dumbbell)
Set 1: 60 lb × 14
Set 2: 70 lb × 12
Set 3: 80 lb × 8
Set 4: 90 lb × 6