Squats:
335x5
380x3
425x5
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Single-leg Calf Raises:
4x10 w/90
Standing OHP:
135x5
155x5
175x5
DB Lateral Raises:
4x5 w/50
DB Bent-over Reverse Flies:
4x5 w/45
1-arm DB Snatch
4x5 w/90
BB Shrugs:
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
325x5
375x5
425x5
Pull-ups:
4x5 w/60
Reverse Grip Bent-over BB Rows:
4x5 w/265
Good Mornings (from pins):
4x5 w/225
DB Triceps Kickbacks:
2x5 w/45
Cable One Arm Triceps Extension (supinated grip):
2x10 w/80
Bench:
215x5
250x5
285x5
DB Incline:
4x5 w/120
Dips:
4x5 w/135
Flies (pec dec):
4x10 w/220
BB Curls:
2x5 w/135
Incline Seated Curls:
2x10 w/45
Squats:
295x5
340x5
385x5
Leg Press:
4x5 w/650
Lying Hamstring Curls:
4x5 w/185
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Standing OHP:
145x3
165x3
185x6
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
1-arm DB Snatch
4x5 w/90
BB Shrugs:
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
350x3
400x3
450x8
Pull-ups:
4x5 w/60
Reverse Grip Bent-over BB Rows:
4x5 w/265
Good Mornings (from pins):
4x5 w/225
DB Triceps Kickbacks:
2x5 w/50
Cable One Arm Triceps Extension (supinated grip):
2x10 w/80
Bench:
235x3
270x3
300x7
DB Incline:
4x5 w/120
Dips:
4x5 w/135
Flies (pec dec):
4x10 w/220
BB Curls:
2x5 w/135
Incline Seated Curls:
2x10 w/45
Squats:
320x3
365x3
410x7
Leg Press:
4x5 w/650
Lying Hamstring Curls:
4x5 w/185
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Standing OHP:
155x5
175x3
195x5
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
1-arm DB Snatch
4x5 w/95
BB Shrugs:
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
375x5
425x3
475x5
Pull-ups:
4x5 w/60
Reverse Grip Bent-over BB Rows:
4x5 w/265
Good Mornings (from pins):
4x5 w/225
DB Triceps Kickbacks:
2x5 w/50
Cable One Arm Triceps Extension (supinated grip):
2x10 w/80
Bench:
250x5
285x3
320x4
DB Incline:
4x5 w/120
Dips:
4x5 w/145
Flies (pec dec):
4x10 w/220
BB Curls:
2x5 w/135
Incline Seated Curls:
2x10 w/45
Squats:
340x5
385x3
435x4
Leg Press:
4x5 w/650
Lying Hamstring Curls:
4x5 w/185
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Standing OHP:
150x3
170x3
190x3
195x1
200x1
205x1
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
BB Hanging Cleans
4x5 w/205
BB Shrugs:
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
360x3
410x3
460x3
475x1
485x1
495x1
Pull-ups:
4x5 w/60
Reverse Grip Bent-over BB Rows:
4x5 w/265
Good Mornings (from pins):
4x5 w/225
DB Triceps Kickbacks:
2x5 w/50
Cable One Arm Triceps Extension (supinated grip):
2x10 w/80
Bench:
240x3
270x3
305x3
315x1
325x1
335x1
DB Incline:
4x5 w/120
Dips:
4x5 w/145
Flies (pec dec):
4x10 w/220
BB Curls:
2x5 w/135
Incline Seated Curls:
2x10 w/45
Squats:
325x3
370x3
420x3
430x1
440x1
450x1
Leg Press:
4x5 w/650
Lying Hamstring Curls:
4x5 w/185
Russian Leg Curls:
4x10 w/bodyweight
Standing Calf Raises:
4x10 w/240
Standing OHP:
135x5
160x5
180x5
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
BB Hanging Cleans
4x5 w/205
BB Shrugs:
2x5 w/405
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
330x5
380x5
435x5
Pull-ups:
4x5 w/60
Reverse Grip Bent-over BB Rows:
4x5 w/295
Good Mornings (from pins):
4x5 w/275
DB Triceps Kickbacks:
2x5 w/50
Cable One Arm Triceps Extension (supinated grip):
2x10 w/80
Bench:
220x5
255x5
290x5
DB Incline:
4x5 w/120
Dips:
4x5 w/145
Flies (pec dec):
4x10 w/220
BB Curls:
2x5 w/135
Incline Seated Curls:
2x10 w/45