Arms
Reverse grip smith
-135 x8
-170 x8
-205 x5
Preacher curl
-85 x8
-100 x8
-115 x6
Incline skull crusher
-100 x7
-90 x8
-80 x10
Incline db curl
-45 x8
-35 x8
-25 x11
Reverse one arm cable curl
-25 x9
-20 x10
Cable pushdown
-50 x12
-70 x10
Legs
Front Squat
-95 x8
-135 x6
-185 x5
-225 x4
-225 x2
RDL
-185 x10
-225 x6
-245 x5
HS Unilateral Leg Curl
-80/side x7
-80/side x9
-80/side x5
HS Leg Extension
-90 x20 x2
-50 x20
Some extra shoulder work
Chest/Shoulders
Incline bb bench
-135 x9
-170 x7
-210 x3
DB press
-85 x7
-65 x9
-65 x10
HS Lateral Raise
-30/side x8
-40/side x8
-50/side x6
-25/side x11
HS Shoulder press
-150 x8
-180 x6
-120 x10
Rear Delt flies
-20 x11
-15 x12
-15 x14
DB Incline fly
-30 x6
-25 x8
-25 x8
One arm bb row
-120 x9
-140 x7
-142.5 x6
Lat Pulldown
-140 x9
-160 x6
BB Shrug
-205 x10
-290 x6
Reverse Hyper
-65 x6
-30 x10
Seated Cable Row
-155 x10
10min of cario
Seated calf raise
-90 x11
-127.5 x7
-157.5 x4
-45 x10
HS Straight leg calf
-360 x7
-270 x8
-180 x12
Core work
Arms
Cross body hammer curl
2 warm up sets
-40 x10
-45 x9
Preacher Curl
-75 x8
-90 x8
-100 x7
Standing bb curl
-75 x8
-95 x6
Rope pulldowns
-50 x12
-60 x10
-40 x12
HS Dip Machine
-94 x10
-144 x7
-174 x6
Incline skull crushers
-70 x15
-70 x15
Legs
Front Squat
-135 x8
-185 x6
-225 x5
-235 x1
-95 x12
RDL
-185 x9
-225 x6
-250 x5
Unilateral Leg Curl
-85/side x5
-60/side x8
-60/side x9
Leg Extension
-90 x20
-110 x20
-70 x20
some extra shoulder work
Chest/Shoulders
Incline bb bench
-135 x8
-175 x6
-210 x2
-135 x12
HS incline press
-180 x8
-210 x7
-140 x12
HS Lateral Raise
-27.5/side x8
-40/side x8
-52.5/side x5
-25/side x10
Standing military press(wide grip)
-85 x8
-85 x6
-75 x8
Rear Delt flies
-20 x13
-15 x12
-15 x14
DB Incline fly
-30 x8
-35 x8
-40 x6
One arm bb row
-120 x9
-140 x7
-145 x4
Lat Pulldown
-140 x10
-160 x8
BB Shrug
-215 x10
-295 x7
Reverse Hyper
-70 x6
-35 x9
Seated Cable Row
-160 x10
-100 x15
Arms
Cross body hammer curl
2 warm up sets
-45 x10
-50 x9
Preacher Curl
-75 x8
-90 x8
-105 x6
Standing bb curl
-105 x6
-85 x8
Rope pulldowns
-60 x12
-60 x10
-60 x8
Pure Strength Dip Machine
-120 x12
-140 x10
-160 x11
Incline skull crushers
-70 x15
-80 x12
Incline bench
-135 x5
-155 x5
-185 x3
-210 x3
DB Press
-85 x8
-70 x10
-70 x8
HS Lateral Raise
-25/side x10
-37.5/side x7
-62.5/side x6
-25/side x12
HS Shoulder press
-190 x7
-170 x8
-150 x9
Rear Delt flies
-20 x12
-20 x11
-20 x11
Incline db flies
-35 x8
-45 x7
-45 x7
Back and calves
deload
One are bb row
-70 x8
-80 x8
-90 x8
Lat Pulldown
-70 x10
-80 x10
-80 x10
BB Shrug
-135 x10 x3
Reverse Hyper
-bw x10
-bw x10
Seated calf raise
-90 x13
-127.5 x8
-160 x4
HS Straight leg calf
-340 x10
-390 x7
-200 x14
some core work
Arms
Cross body hammer curl
2 warm up sets
-45 x10
-55 x7
Preacher Curl
-80 x8
-95 x8
-110 x7
Standing bb curl
-105 x8
-85 x8
Rope pulldowns
-50 x12
-60 x10
-65 x10
Close Grip Bench
-135 x8
-175 x6
-190 x6
Incline skull crushers
-70 x12
-70 x11
-70 x14
Legs
531 Front Squat
-150 x3
-170 x3
-195 x7
RDL
-135 x8
-185 x6
-225 x4
-260 x3
Leg Press
-485 x15
-495 x15
Leg Curl
-50/side x10 , x9 , x12
Leg Extension
-70 x21
Incline bench
-135 x8
-175 x6
-205 x3
DB Press
-90 x5
-70 x10
-70 x10
HS Lateral Raise
-25/side x10
-40/side x8
-55/side x6
-25/side x13
HS Shoulder press
-195 x4
-160 x8
-100 x12 x2
Rear Delt flies
-25 x10
-15 x16
-15 x18
Incline db flies
-35 x8
-45 x7
-45 x7
Back
deload week 2
One arm bb row
-70 x8
-70 x8
-80 x8
Lat Pulldown
=80 x15
-90 x8
-90 x8
Deadlift
-135 x8
-135 x8
-155 x8
Cable row
-90 x10 x3
Legs
531 Front Squat
-160 x5
-185 x3
-205 x6
RDL
-185 x9
-235 x6
-265 x5
Leg Press
-575 x12
-395 x21
-395 x20
Lying Leg Curl
-40/side x12
-50/side x9 x2
Arms
cross body hammer curls
2 warm up sets
-45 x9
-60 x7
-50 x7
Rope pulldown
-60 x12 x3
Preacher Curl
-85 x10
-100 x8
-115 x6
Close Grip Bench
-135 x10
-170 x8
-195 x6
-135 x12
BB Curl
-105 x8
-85 x8
-65 x11
Incline Skull Crusher
-70 x15 x2
-80 x11
Rope Pulldown
-40 x12 x2
Cardio, calves, abs
13min of cardio
Seated calf raise
-90 x12
-130 x8
-162.5 x5
-90 x10
Straight leg calf hs
-320 x8
-230 x12
-180 x12
abs and some extra shoulder work
Chest/Shoulders
Incline bench
-135 x10
-175 x6
-200 x4
DB Press
-90 x6
-70 x10
-70 x12
HS Lateral Raise
-30/side x8
-40/side x8
-57.5/side x5
-25/side x15
HS Shoulder press
-160 x9
-140 x8
-110 x12
Rear Delt flies
-25 x10
-25 x12
-25 x11
Incline db flies
-45 x8
-45 x8
-35 x9