Back
dead stop db row
-50 x10
-70 x10
-85 x12
Stretchers
-60 x12
-90 x8
-100 x6
-70 x10
Cable Row
-140 x10
-160 x9
-180 x6
DB Shrug
-55 x10
-80 x10
-100 x7
-50 x12
Reverse Hyper
-bw x10
-35 x10
-50 x8
Arms
cross body hammer curls
2 warm up sets
-50 x8
-65 x7
-40 x10
Rope pulldown
-50 x12
-60 x10
-70 x8
Preacher Curl
-120 x5
-105 x7
-90 x7
Close Grip Bench
-135 x8
-170 x8
-200 x7
-135 x10
BB Curl
-105 x8
-75 x8
-65 x8
Incline Skull Crusher
-80 x12
-80 x9
-60 x15
Rope Pulldown
-40 x12
Legs deload
531 Front Squat
-85 x5
-105 x5
-120 x5
RDL
-135 x8 x3
Seated Calf Raise
-90 x12
-130 x8
-162.5 x5
-45 x10
Straight leg calf
-360 x7
-250 x8
-130 x15
core work and some extra shoulder work
Chest/Shoulders
deload
Incline bench
-135 x10
-155 x8
-135 x10
HS Incline
-160 x12
-110 x12
-90 x12
HS Lateral Raise
-20/side x10
-25/side x10
-27.5/side x10
3 sets of facepulls
Back
dead stop db row
-55 x12
-75 x12
-90 x12
Stretchers
-60 x12
-80 x8
-90 x8
Cable Row
-180 x8
-140 x10
BB Shrug
-135 x14
-185 x10
-245 x8
-295 x6
Reverse Hyper
-bw x12
-35 x10
-70 x7
14 min of cardio
Seated calf raise
-90 x10
-135 x8
-165 x5
-165 x3
Straight leg calf
-360 x7
-290 x10
-180 x15
core work
Arms
cross body hammer curls
2 warm up sets
-45 x10
-65 x9
-50 x9
cable pulldown
-50 x12
-60 x12
-70 x12
Preacher Curl
-120 x6
-100 x7
-80 x10
Close Grip Bench
-135 x8
-175 x6
-205 x6
-135 x12
BB Curl
-85 x8 x2
-65 x7
-45 x10
Incline Skull Crusher
-80 x10
-80 x10
-60 x15
Cable Pulldown
-50 x12
Legs
531 Front Squat
-95 x5
-145 x5
-170 x5
-190 x8
RDL
-135 x8
-185 x8
-225 x7
-255 x6
Leg Press
-485 x15
-505 x15
-395 x20
Leg Curl
-50/side x10
-50/side x8 x2
Chest/Shoulders
Incline bench
-135 x9
-175 x6
-200 x3 x2
DB Press
-85 x6
-70 x10
-70 x10
HS Lateral Raise
-25/side x10
-40/side x8
-50/side x8
-20/side x15
HS Shoulder press
-170 x8
-140 x10
-120 x12
Rear Delt flies
-25 x10
-30 x10
-30 x8
Incline db flies
-45 x8
-45 x8
-45 x8
Back
db dead stop row
-55 x12
-75 x12
-95 x11
Stretchers
-70 x9
-90 x9
-100 x8
BB Shrug
-135 x10
-205 x9
-245 x8
-300 x7
BB Row
-135 x9
-155 x8
-115 x10
Reverse Hyper
-bw x10
-35 x10
-75 x7
some core work
Arms
cross body hammer curls
2 warm up sets
-50 x8
-70 x7
-40 x10
cable pulldown
-60 x12
-70 x12
-80 x10
HS Preacher Curl
-80 x10
-95 x8
-105 x7
Close Grip Bench
-135 x10
-180 x6
-210 x3
-145 x10
Standing DB Curl
-40 x8
-45 x7
-30 x8
-30 x8
Incline Skull Crusher
-80 x10
-80 x10
-80 x10
Cable Pulldown
-50 x12
Legs
531 Front Squat
-135 x3
-160 x3
-180 x3
-200 x8
RDL
-185 x8
-230 x7
-260 x6
Leg Press
-505 x20
-505 x12
Leg Curl
-60/side x8
-50/side x8
-35/side x10
Seated Calf Raise
-90 x10
-135 x8
-160 x6
Chest/Shoulders
Incline bench
-135 x8
-170 x6
-190 x4
DB Press
-85 x7
-75 x9
-75 x8
HS Lateral Raise
-25/side x10
-40/side x8
-52.5/side x10
-25/side x12
HS Shoulder press
-180 x9
-150 x8
-100 x15
Rear Delt flies
-35 x6
-30 x10
-30 x9
Incline db flies
-50 x10
-40 x8
Back
db dead stop row
-60 x12
-80 x12
-100 x10
Vgrip pulldown
-80 x10
-120 x10
-150 x8
BB Shrug
-195 x10
-255 x8
-305 x6
BB Row
-155 x8
-135 x9
-95 x13
Reverse Hyper
-35 x12
-75 x6
-bw x10
Arms
cross body hammer curls
2 warm up sets
-55 x10
-70 x8
-45 x10
cable pulldown
-60 x12
-70 x12
-80 x12
bb curl
-95 x8
-110 x6
-85 x9
Close Grip Bench
-135 x6
-180 x6
-215 x3
-155 x10
Standing DB Curl
-45 x8
-50 x7
-35 x8
-20 x7
Incline Skull Crusher
-90 x10
-80 x12
-80 x12
Cable Pulldown
-60 x16
Legs
531 Front Squat
-135 x3
-170 x5
-190 x3
-215 x3
RDL
-185 x10
-235 x8
-265 x4
Leg Press
-575 x12
-600 x8
-485 x20
Leg Curl
-60/side x8
-50/side x8
-35/side x10
Chest/Shoulders
Incline smith bench
-135 x9
-175 x8
-205 x3
-175 x5
DB Press
-80 x9
-80 x8
-80 x6
HS Lateral Raise
-25/side x10
-40/side x10
-55/side x9
HS Shoulder press
-190 x8
-160 x8
-140 x10
Rear Delt flies
-35 x8
-35 x7
-25 x10
Incline db flies
-50 x8 x2
Back
db dead stop row
-55 x15
-75 x15
-100 x14
-100 x8
Vgrip pulldown
-90 x10
-120 x10
-150 x8
BB Shrug
-185 x10
-265 x10
-315 x5
HS Row
-140 x11
-140 x12
Reverse Hyper
-50 x10
-50 x8
-25 x9
15min of cardio
Seated calf raise
-90 x13
-135 x9
-167.5 x4
-45 x11
Straight leg calf
-310 x9
-200 x15
core work
Arms
cross body hammer curls
2 warm up sets
-50x10
-70 x8
-70 x6
cable pulldown
-60 x12
-80 x12
-90 x8
bb curl
-110 x8
-115 x6
-85 x8
Close Grip Bench
-135 x6
-175 x6
-205 x5
-185 x6
Standing DB Curl
-45 x8
-40 x8
-30 x9
Incline Skull Crusher
-90 x10
-90 x8
-90 x7
Cable Pulldown
-60 x12 x2