11min. of cardio
Seated calf raise
-90 x10
-125 x7
-150 x5
-60 x12
core work
Arms
reverse grip bench
-135 x8
-165 x6
-185 x6
Preacher curl
-75 x10
-95 x7
-105 x6
Incline skull crusher
-90 x9
-90 x9
-90 x7
Incline db curl
-45 x8
-45 x6
Pinwheel curl
-60 x6
-45 x8
rope pushdown to finish
Legs
Front Squat
-135 x8
-185 x8
-205 x5
RDL
-135 x8
-185 x6
-225 x4
-250 x3
Leg Press
-390 x20
-270 x20
Seated leg curl
-125 x6
-90 x12
Chest/Shoulders
Incline bench
-135 x8
-175 x5
-200 x4
Low incline db press
-80 x7
-65 x9
-55 x12
Arnold press
-55 x6
-50 x6
-40 x8
HS Lateral Raise
-45/side x4
-35/side x8
-25/side x10
-20/side x13
facepull and machine fly
Back
one arm bb row
2 warm up sets
-110 x8
-120 x8
-135 x6
-115 x8
Shrugs
-175 x8
-245 x6
-280 x6
-135 x12
Reverse Hyper
-55 x6
-25 x9
-bw x12
Lat pulldown
-120 x10
-140 x8
partial
-170 x7
-170 x5
Seated Cable Row
-130 x10
-130 x9
12min of cardio
core work
seated calf raise
-90 x10
-125 x7
-155 x4
-70 x10
hs straight leg calf
-360 x6
-270 x8
-180 x11
Arms
Preacher curl
-80 x9
-100 x8
-110 x5
-75 x10
Incline skull crusher
-80 x10
-90 x8
-90 x8
Incline db curl
-50 x6
-40 x8
Pinwheel curl
-60 x6
-50 x8
Cable pushdown
Reverse smith bench
-190 x6
-165 x7
Legs
Front Squat
-135 x6
-185 x4
-210 x3
-225 x3
RDL
-135 x8
-205 x7
-235 x6
Leg Press(just saw the starting weight on the hs leg press 125)
-515 x20
-405 x20
HS unilateral leg curl
-60/side x8
-75/side x6
-50/side x11
Leg Extension
-110 x18
Chest/Shoulders
Incline Bench
-135 x8
-170 x7
-195 x3
Low incline db press
-80 x8
-70 x8
-55 x12
Arnold Press
-60 x4
-50 x6
-45 x8
HS Lateral Raise
-45/side x6
-35/side x10
-25/side x10
-20/side x9
Facepull and machine fly
One arm bb row
-105 x9
-120 x8
-135 x7
-100 x9
Lat Pulldown
-125 x10
-145 x6
-100 x12
Partial pulldown
-175 x5
-170 x5
BB Shrug
-185 x9
-245 x8
-285 x5
Reverse Hyper
-55 x8
-25 x10
-bw x12
Seated cable row
-140 x9
-140 x7
Arms
Preacher curl
-85 x10
-100 x7
-110 x6
Reverse Grip smith
-135 x8
-165 x8
-195 x6
Incline DB Curl
-55 x4
-40 x8
Incline ez bar skull crusher
-95 x9
-95 x8
-95 x8
Reverse 1 arm cable curl
-50 x8
-40 x12
Legs
Front Squat
-135 x6
-185 x4
-215 x3
-230 x2
RDL
-185 x8
-225 x6
-250 x5
Leg Press
-520 x22
-430 x13
-320 x20
HS Unilateral Leg Curl
-75/side x8
-50/side x9
-50/side x9
Seated calf raise
-90 x12
-125 x7
-150 x5
Chest/Shoulders
Incline bench
-135 x8
-170 x6
-200 x4
DB Press
-80 x9
-70 x8
-55 x12
HS Lateral Raise
-25/side x10
-37.5/side x6
-47.5/side x6
-20/side x15
Wide Grip standing military press
-65 x8
-55 x10
-55 x8
Rear delt raise
-15 x20
-15 x12
-15 x12
Machine flies to finish
One arm bb row
-105 x10
-120 x8
-140 x6
-100 x10
Lat Pulldown
-130 x10
-150 x6
Partial pulldown
-180 x4
-160 x7
BB Shrug
-185 x10
-255 x8
-285 x6
Reverse Hyper
-60 x6
-30 x10
-bw x12
Seated cable row
-150 x10
-150 x8
-150 x7
Arms
Reverse grip smith
-135 x10
-170 x8
-200 x5
Preacher curl
-85 x8
-100 x7
-115 x6
Incline db curl
-50 x5
-40 x8
-25 x10
Overhead cable extension
-70 x12
-70 x9
-70 x9
One arm reverse cable curl
-30 x10
-30 x8
Cable pushdown 50 x12 to finish
Legs
Front Squat
-135 x3
-175 x3
-210 x3
-230 x3
RDL
-185 x9
-210 x7
-235 x5
Leg Press
-575 x12
-485 x12
-325 x25
Unilateral Leg Curl
-75/side x8 , x7 , x6
12 min. cardio
core work
seated calf raise
-90 x12
-125 x7
-155 x5
hs straight calf
-390 x6
-300 x8
-200 x12
Chest/Shoulders
Incline bench
-135 x8
-170 x7
-205 x5
DB Press
-80 x7
-70 x10
-60 x12
HS Lateral Raise
-27.5/side x8
-40/side x8
-450/side x5
-25/side x11
HS Shoulder Press
-100 x10
-150 x8
-170 x6
Rear delt raise
-20 x10
-15 x12
-10 x16
Machine flies to finish
One arm bb row
-115 x9
-140 x6
-142.5 x5
Lat Pulldown
-135 x10
-155 x7
BB Shrug
-215 x10
-290 x6
Reverse Hyper
-60 x8
-35 x8
HS Row
-140 x12
13min of cardio
Seated calf raise
-90 x12
-130 x7
-155 x5
HS Straight leg calf
-380 x5
-270 x8
-180 x12
core work - hanging leg raises, side bends, rope cable crunches