Squat
205x5
235x5
265x5
Pull throughs
4x10
Standing abs
4x10
Standing shoulder press
95x3
110x3
120x3
lat pull down
4x10-12
Pec Deck
4x10-12
Deadlift
260x3
300x3
335x3
leg press
4x8
leg extension
4x8
Dbell SLD
3x10
Bench
190x3
220x3
250x4
Seated Row
4x8
Pec Deck
4x10
23 mins treader
Squat
220x5
250x3
280x3
seated leg curl
4x8
standing abs
4x10
Standing Military
105x5
115x3
130x4
a1)tricep machine
4x8
a2)pec deck
4x8
b1)wide grip lat pulldown
4x8
b2)rear delt pec deck
4x8
23 mins treader
Deadlift
280x5
315x3
355x3
Dbell RDL
4x8
ab machine
4x12
leg press
4x8
12 mins on the bike
Bench
210x5
235x3
265x3
1a)seated row
4x8
1b)hammer preacher curl
4x8
2a)dbell lateral raise
4x8
2b)rope pushdowns
4x8
Deload Squat
120x5
145x5
175x5
standing abs
4x10
24 mins on treader
deload military
55x5
70x5
85x5
1a)pec deck
2x8
1b)lat pull down
2x8
2a)reverse pec deck
2x8
2b)tricep machine
2x8
Deload Deadlift
155x5
185x5
225x5
1a)back extension
2x8
1b)ab machine
2x8
2a)gironda situps
2x8
2b)bicycle
2x10
15 mins in bike
Incline Bench Deload
115x5
145x5
165x5
1a)overhead tricep extension
2x8
1b)dbell lateral raises
2x8
2a)face pulls
2x8
2b)
drag curls
2x8
24 mins on treader
Squat
240x5
255x5
270x7
seated leg curl
4x8
standing abs
4x8
Military
110x5
120x5
125x6
1a)pec deck
4x8 135
1b)tricep machine
4x8 135
2a)lat pull down cybex
4x8 100
2b)reverse pec deck
4x8 55
15 mins treader
Deadlift
315x5
330x5
350x5
45 degree extensions
4x8 25 lbs
ab machine
4x8 20 lbs
Bench
215x5
230x5
245x5
1a)overhead rope extensions
4x8 60
1b)dbell standing curls
4x8 25
2a)seated row
4x8 120
2b)dbell lateral
4x8 20
25 mins treader
Squat
255x5
275x5
285x7
dbell RDL
4x8 60lbs
standing abs
4x8
condtioning x 25 lb plate
goblet squatsx10
plate swings x10
squat thrusts x10
jumping jacks x10
standing military
120x5
125x5
135x5
1a)pec deck
4x8 140
1b)lat pull down
4x8 120
2a)rear delt
4x8 75
2b)tricep machine
4x8 140
25 mins treader
Deadlift
330x3
350x3
370x5
standing abs
4x8 75 75 100 100
conditioning each x12
goblet squats 27.5lbs
bosu ball pushups
dbell swings 27.5lbs
wall ball 13lbs
jumping jacks
gironda situps
2x8
bench
230x3
245x3
260x6
1a)overhead tricep extensions
4x8
1b)seated row
4x8 135
2a)face pulls
4x8 75
2b)rope curls
4x8 75
26 mins treader