Back
HS Row
-90 x12
-140 x10
-180 x7
-195 x6
V grip cable pulldown
-200 x5
-170 x6
-130 x12
Deadlift
-135 x8
-185 x8
-235 x8
HS Shrug
-270 x9
-320 x6
-340 x6
Straight arm pulldown
-40 x10
-50 x7
some cable curls to finish
Arms
Close Grip Bench
-135 x6
-185 x6
-215 x5
EZ bar curl
-85 x6
-120 x6
-145 x4
Overhead cable extension
-90 x8
-70 x10
-50 x15
Pinwheel curls
-80 x5
-55 x8
-35 x12
Cable pushdown
-90 x6
-50 x10
Legs
Squat
-135 x8
-185 x8
-225 x6
-255 x5
-275 x3
Leg Curl
-50/side x8
-75/side x6
-85/side x6
RDL
-135 x8
-185 x8
-200 x6
Leg Extension
-90 x15 x3
Seated calf raise
-90 x8
-135 x8
-175 x5
Chest/Shoulders
531 Incline bench
-140 x3
-160 x3
-180 x8
HS Overhead press
-260 x4
-220 x6
-190 x10
DB Press
-95 x6
-80 x8
-60 x12
db lateral raise
-45 x8
-45 x6
-25 x14
DB 1 arm rear delt raise
-20 x12
-25 x10
-15 x15
Machine fly
-75 x12
-95 x10
extra bicep work 4 sets
Back
HS Row
-90 x12
-140 x10
-200 x7
V grip cable pulldown
-200 x6
-160 x8
-120 x14
Deadlift
-135 x5
-185 x5
-225 x5
-250 x7
HS Shrug
-325 x7
-270 x8
-90 x12
Straight arm pulldown
-50 x10
-50 x7
-30 x15
Seated calf raise
-90 x10
-135 x8
-177.5 x5
Straight leg calf hs
-380 x10
-380 x6
-380 x7
core work
20 min. cardio
Arms
CGB
-135 x6
-185 x5
-220 x4
Standing ez curl
-90 x8
-120 x6
-140 x5
Tate press
-25 x12
-30 x10
-35 x10
Hammer Curl
-50 x8
-55 x7
-40 x11
Cable pushdown
-80 x10
-80 x8
-50 x15
Legs
Squat
-135 x10
-185 x8
-225 x8
-255 x6
Leg Curl
-50/side x8
-75/side x8
-87.5/side x6
Leg Extension
-105 x15 x3. 1-2-3 strive
DB RDL
-50 x12 x2
-40 x12
Seated Calf Raise
-90 x10 x3
Chest/Shoulders
531 Incline bench
-150 x5
-170 x3
-190 x5
HS Overhead press
-240 x6
-210 x8
-190 x10
DB Press
-95 x7
-80 x9
Incline db
-55 x8 x2
db lateral raise
-45 x9
-35 x12
-20 x14
DB 1 arm rear delt raise
-15 x18
Face Pulls 3 sets
Machine fly
-95 x10
-110 x8
-115 x7
Back
Deadlift
-135 x5
-225 x5
-275 x3
-305 x3
HS Row
-180 x10
-200 x8
-210 x6
-90 x11
Pullups
-bw x10 wide
-bw x10 med
-bw x10 close
-bw x11 chinup
-bw x9 chinup
-bw x9 chinup
HS Shrug
-360 x6
-320 x8
-270 x8
-90 x10
straight leg calf
-140 x10
-160 x10
-200 x10
-130 x12
Chest/Shoulders
531 Incline bench (deload)
-135 x5 x3
DB Press
-95 x10
-95 x7
HS Overhead press
-245 x6
-210 x8
-150 x12
DB Laterals
-50 x6
-35 x10
-20 x12
Band front raises 3 sets of 8
Incline band flyes 2 sets of 10
1 arm rear delt raise
-25 x15 x2
Back
HS Row
-90 x12
-180 x9
-215 x7
-140 x12
Wide grip pullup bw x12
narrow grip bw x12
palms in bw x13
palms in bw x10
chinup bw x7
chinup bw x7
Sumo Deadlift
-135 x7
-225 x6
-275 x4
HS Shrug
-370 x7
-270 x10
some core work
Arms
CGB
-135 x8
-185 x8
-225 x3
Standing ez curl
-95 x8
-115 x8
-135 x6
DB Skull crusher
-25 x12
-35 x9
-35 x8
Hammer Curl
-60 x6
-45 x8
-35 x8
DB Curl
-25 x10
Cable pushdown
-80 x12
-60 x12
-40 x15
Legs
Squat
-135 x8
-185 x8
-225 x7
-255 x3
-280 x2
Leg Curl
-50/side x8
-75/side x8
-90/side x6
drop set
–75/side x6
–50/side x7
–25/side x10
HS Straight leg calf
-360 x10
-360 x8
-360 x7
Leg Extension
-90 x20 x2
Chest/Shoulders
531 Incline bench
-135 x5
-150 x5
-170 x10
DB Press
-95 x8
-95 x6
Incline band fly
-10 ,12, 12
DB Lateral Raise
-25 x10
-40 x8
-45 x7
-20 x15
HS Overhead press
-190 x9
-190 x8
-190 x6
facepulls
Back
HS Row
-90 x10
-180 x10
-220 x7
pullup bw x12
chin up bw x12
palms in bw x10
pullup bw x7
chin up bw x8
palms in bw x7
Rackpull
-135 x8
-225 x6
-275 x8
HS Shrug
-370 x7
-270 x8
-180 x12
Arms
cgb
-135 x4
-185 x4
-205 x4
-230 x2
Incline db curls
-25 x10
-35 x8
-45 x6
-30 x9
BB Skull crushers
-45 x15
-65 x15
-75 x13
Hammer Curls
-65 x7
-50 x7
-35 x9
Cable pushdown
-90 x8
-50 x12
Legs
Squat
-135 x8
-185 x8
-225 x7
-275 x6
GHR
bw 3 x6
Strive leg curl
-45 x10
-55 x10
-65 x10
Leg Extension
-110 x15 x3
Seated calf raise
-90 x10 x3
Smith Front Squat
-105 x10
Chest/Shoulders
531 Incline bench
-135 x3
-160 x3
-180 x3
-200 x5
HS Shoulder Press
-190 x8
-240 x6
-250 x5
DB Press
-95 x6
-80 x10
-80 x8
DB Lateral Raise
-45 x10
-50 x5
-30 x14
Incline band fly
3 x15
DB rear delt raise
-25 x15
-20 x14
-20 x14
-35 x14
Back
Rackpull
-135 x6
-225 x6
-300 x6
HS Row
-225 x6
-180 x8
-90 x12
-90 x10
pullup bw x15 x8
chinup bw x9 x8
palms in bw x7 bw x12