Arms
Standing ez bar curl
-80 x8
-105 x8
-135 x5
Close Grip Bench
-135 x8
-185 x6
-225 x3
Cross body hammer curls
-65 x8 x2
-40 x10
Hammer Curl
-40 x8
Overhead cable extension
-80 x10
-90 x6
-60 x12
Cable pushdown
-60 x12 x2
Chest/Shoulders
531 Incline bench
-125 x5
-145 x5
-165 x9
HS Overhead press
-240 x5
-200 x7
-170 x11
DB Press
-80 x6
-70 x8
-60 x12
DB Lateral Raise
-35 x10
-35 x9
-35 x7
1 arm rear delt fly
-10 x10
-15 x10 x2
Back
Deadlift
-135 x6
-185 x6
-225 x5
-275 x6
-320 x3
V Grip Pulldown
-190 x7
-160 x8
-130 x10
Cable Row
-190 x8
-150 x8
-110 x12
DB Shrug
-75 x10 x3
Straight Arm Pulldown
-20 x10
-30 x10
Arms
Cross body hammer curls
warm up sets
-35 x8
-50 x8
-75 x8
Close Grip Bench
-135 x6
-185 x6
-210 x3
Standing ez curl
-135 x7
-110 x7
-95 x9
Overhead cable extension
-90 x10
-90 x8
-90 x7
Cable pushdown
core work
Legs
Squat
-135 x8
-185 x8
-225 x6
-255 x3
-135 x15
Seated Leg Curl
-45 x10
-70 x10
-95 x10
-120 x6
-45 x14
Leg Extension
-130 x15
-150 x15
-170 x14
Seated Calf Raise
-90 x8
-135 x8
-165 x5
-45 x12
Messed up week with work so only 3 days this week.
Back/Biceps
Deadlift
-135 x6
-185 x6
-225 x6
-275 x4
-325 x3
Seated Cable Row
-200 x8
-170 x8
-140 x10
Pullups
-bw x8
-bw x10
-bw x8
-bw x6
-bw x6
DB Curls
-35 x8
-50 x8
-50 x8
-40 x8
-35 x9
-30 x10
Chest/Shoulders/Triceps
531 Incline
-135 x3
-155 x3
-170 x8
HS Overhead press
-245 x5
-205 x9
-200 x9
DB Press
-80 x10
-80 x8
-65 x11
DB Lateral Raise
-30 x12
-25 x12
-20 x12
Overhead cable extension
-90 x6
-70 x10
-50 x10
Dip Machine
-90 x12
-130 x10
-150 x8
Legs
Squat
-135 x8
-185 x8
-225 x7
-265 x3
DB RDL
-50 x12 x2
Seated Leg Curl
-70 x10
-95 x10
-120 x6
Leg Press
-575 x12
-485 x12
-395 x20
Seated Calf Raise
-90 x10 x3 (deep stretch at the bottom)
Back/Biceps
Deadlift
-135 x8
-225 x7
-275 x5
-315 x5
Pullups
-bw x12
-bw x9
-bw x8
-bw x7
HS Row
-180 x6
-140 x9
-140 x9
-90 x8
Alternating db curls
-35 x8
-55 x6
-45 x6
-35 x7
-25 x8
1 arm rear delt db raise
-10 x10
-15 x8
-20 x10
Chest/Shoulders/Triceps
HS Overhead press
-100 x12
-190 x8
-250 x6
Incline DB Press
-80 x9
-70 x8
-60 x11
HS Decline Press
-180 x10
-230 x7
-140 x10
DB Lateral Raise
-40 x6
-30 x10
-20 x13
Overhead cable extension
-90 x6
-70 x8
-50 x8
-30 x10
Dip Machine
-150 x10
-170 x8
-130 x12
Legs
Squat
-135 x5
-185 x5
-225 x5
-270 x3
-275 x2
DB RDL
-50 x10
-60 x8
-70 x8
HS Unilateral Leg Press
-194/side x12
-240/side x10
Seated Leg Curl
-90 x10
-90 x8
-70 x12
Leg Extension
-94 x20
Standing calf raise machine
-100 x12
-140 x10
-180 x9
core work
Chest/Shoulders
531 Incline bench
-145 x5
-165 x3
-180 x6
HS Overhead press
-255 x4
-205 x8
-160 x11
db press
-80 x9
-80 x10
-80 x8
db lateral raise
-40 x7
-30 x10
-20 x14
1 arm db rear delt
-25 x12
-25 x10
-10 x20
machine flies
-70 x10
-90 x10 x2
Standing calf raise
-120 x10
-170 x10
-200 x7
-100 x15
Deadlift
-135 x6
-135 x6
-225 x6
-275 x6
-315 x3
V Grip pulldown
-190 x7
-170 x8
-150 x11
Cable Row
-180 x10
-180 x9
-160 x10
Straight arm pulldown
-20 x10
-30 x10
-40 x7
HS shrug
-205 x10
-295 x8
-315 x8
A few sets of cable curls
Calves/abs/cario
Seated calf raise
-90 x10
-135 x8
-170 x5
-45 x10
hanging leg raises
-3 x10
weighted crunches
-bw x15
-15 x12
-25 x10
-35 x9
20 min. cardio
Arms
standing ez curl
-85 x9
-110 x8
-130 x5
-85 x8
Cross body hammer curl
-50 x8
-60 x8
-70 x6
Close Grip Bench
-135 x6
-185 x6
-225 x3
Incline cable extension
-60 x15 x3
Cable pushdown
-60 x12
-70 x9
Legs
lower back is feeling beat so no squats
Leg Press
-215 x10
-375 x10
-535 x10
-665 x8
-710 x6
-375 x20
DB RDL
-55 x8
-70 x6
-40 x14
Leg Extension(strive)
-90 x15 set 1
-90 x15 set 2
-90 x20 set 3
Seated Leg Curl
-90 x10
-125 x7
-130 x4
Straight leg calf
-300 x15 x3
Chest/Shoulders
Incline Bench (deload)
-135 x5 x3
HS Overhead Press
-255 x6
-220 x8
-190 x10
DB Press
-85 x9 x2
-85 x8
DB Lateral Raise
-40 x8
-40 x6
-25 x11
-20 x14
1 Arm rear delt raise
-20 x12
-15 x12
-15 x14
Machine fly
-90 x10
-100 x10
-105 x8
extra bicep work
Back
cable row and pulldown are broke
Pullups
-bw x12
-bw x10
-bw x10
-bw x6
HS Iso Row
-90 x12
-180 x6
-190 x6
-90 x12
HS Shrug
-270 x8
-315 x6
-325 x4
-90 x12
Deadlift
-135 x8
-185 x8
-225 x8
Straight arm pulldown
-30 x10
-40 x10
Arms
close grip bench
-135 x8
-175 x8
-205 x6
-215 x3
ez bar curl
-85 x6
-115 x6
-140 x5
pinwheel curl
-75 x6
-55 x8
-35 x10
overhead cable extension
-90 x7
-70 x9
-50 x11
cable pushdown
-70 x10
-80 x9
-40 x12
Chest/Shoulders
Incline Bench
-135 x5
-150 x3
-170 x7
HS Overhead Press
-260 x4
-220 x6
-190 x10
DB Press
-90 x8 x3
DB Lateral Raise
-45 x6
-35 x8
-25 x13
Facepull
Machine fly