Legs
Seated leg curl
-45 x12
-70 x10
-95 x8
-110 x6
-45 x10
Strive leg press
-180 x15
-320 x12
-410 x10
-500 x8
-550 x6
-270 x20
HS Leg Extension
-35/side x20
-70/side x18
-80/side x17
Seated calf raise
-45 x20
-90 x12
-135 x6
-45 x12
Cable pull throughs
-50 x8
-60 x8
-70 x9
Push
Decline bench
-135 x8
-185 x8
-235 x3
-205 x5
SHIP
-105 x10
-155 x8
-185 x5
DB Laterals
-35 x20 partials
-40 x17 partials
-20 x12
-15 x15
-15 x8
Front Raise
-20 x6
-15 x8
HS Incline
-90/side x10
-125/side x5
-45/side x15
Machine fly
-2 sets
Dip Machine
-100 x12
-150 x10
-190 x8
Cable pushdown dropset
-5 sets
Db overhead single arm extension
-15 x10
pull
Cable pulldown super set with neutral grip pullup
-90 x15
-bw x10
-140 x10
-bw x6
-190 x6
-bw x5
HS High Row
-90/side x8
-125/side x5
-80/side x10
Bent over smith row
-85 x10
-115 x8
-135 x5
-65 x12
Band pull apart
-27 17 , 25
HS Preacher curl
-45 x10
-90 x6
-115 x5
Pinwheel curl
-35 x8
-45 x6
-50 x6
Cable curl drop set
4 sets
Legs
Seated leg curl
-45 x15
-70 x10
-95 x8
-112.5 x6
Cable pull through
3 sets
Smith front squat super set with leg extension
-105 x8
Seated calf machine
-3 sets
Standing calf
-3 sets
3 sets abs and 5 sets cable pushdowns.
Taking 10 days off
Push
Decline bench
-135 x10
-185 x8
-225 x3
SHIP
-115 x8
-155 x8
-170 x6
DB Lateral raise
-15 x15
-20 x12
-25 x11
-35 x17partial
HS Incline
-90/side x8
-115/side x6
-45/side x10
Incline cable fly
-15
Dip machine
-100 x13
-140 x10
-180 x6
Cable pushdown dropset
5 sets
Legs, back, biceps
Strive leg press
-45/side x15
-135/side x12
-180/side x12
-225/side x10
-270/side x7
Pullup
-bw x10
-bw x7
-bw x7
-bw x6
Cable Row
-80 x15
-100 x12
-120 x10
-140 x7
-110 x11
Seated leg curl
-45 x15
-70 x12
-95 x8
-110 x6
-70 x11
Db Curl
-25 x8
-35 x8
-45 x6
Push
Decline bench
-135 x10
-190 x8
-225 x4
Ship
-105 x10
-155 x7
-175 x5
HS Incline
-90/side x8
-120/side x6
-45/side x11
Db Lateral Raise and front raise
-15 x16 fr x6
-20 x12 fr x6
-30 x8 fr x4
-10 x15 fr x5
Incline band fly
-15 reps
Dip Machine
-100 x12
-130 x10
-160 x8
-190 x5
Cable pushdown dropset
-5 sets
Back
Pullups
-bw x12
-bw x8
-bw x7
-bw x6
HS Low Row
-45/side x10
-70/side x8
-80/side x6
Cable row
-120 x12
-100 x12
Rear delt db fly incline
-35 x10 partial
-25 x10 partial
-20 x10 partial dropset 10 x13
Incline db curl
-25 x8
-35 x8
-40 x5
Cable pinwheel curl
-4 sets
Legs
Strive leg press
-45/side x15
-135/side x12
-180/side x10
-225/side x8
-270/side x6
Seated leg curl
-45 x15
-70 x10
-95 x8
-120 x4
-45 x10
Lunge
across room with 30lb dbs x2
Reverse hyper
-bw x10
-20 x8
-20 x7
Seated calf raise
-45 x17
-90 x14
-125 x9
abs and stretching
Push
Decline bench
-135 x10
-190 x8
-230 x3
SHIP
-105 x10
-155 x7
-175 x4
Strive incline press
-45/side x10
-90/side x6
-70/side x9 dropset 45/side x8
Db lateral raise/front raise
-15 x18
Dip Machine
-100 x15
-150 x10
-190 x7 dropset 80 x10
Cable pushdown dropset
-5 sets
Pull
Pullups
-bw x14
-bw x8
-bw x7
-bw x6
HS low row
-45/side x10
-70/side x8
-95/side x6
Wide grip cable row
-120 x8
-100 x10
-80 x12
Incline reverse db fly
-25 x10
-35 x10 partial
-35 x10 partial
-15 x16
Incline db curl
-25 x10
-35 x8
-40 x4
-20 x7
Cable pinwheel curl
-3 sets
Legs
Lunges
-across gym with 20lb dbs
-across gym with 40lb dbs
-Strive leg press
-90/side x12
-135/side x10
-180/side x10
-225/side x8
-255/side x6
HS Leg extension
-35/side x25
-70/side x14
Upright leg curl
-50/side x8
-60/side x8
-70/side x5
Reverse hyper
-20 x10
-40 x8
3 sets for abs and 4 sets for calves
Push
Decline bench
-135 x6
-185 x6
-210 x5
-220 x3
SHIP
-105 x10
-155 x6
-170 x5
Strive incine press
-90/side x6
-70/side x7
-45/side x10
Lateral raise to front raise
-15 x18 fr x6
-25 x10 fr x4
-35 x8 fr x2
-10 x12 fr x6
dip machine
-100 x12
-150 x10
-190 x8
cable pushdown drop set
5 sets
Pull
Pullups
-bw x15
-bw x8
-bw x6
-bw x7
HS Low row
-45/side x10
-70/side x9
-85/side x7
Seated cable row
-130 x10
-110 x10
-90 x10
Incline rear delt fly
-20 x15
-35 x10 partial
-35 x9 partial
-15 x16
Incline db curl
-20 x10
-30 x8
-40 x5
Cable pinwheel curl
3 sets
Abs 3 sets
Legs
Seated leg curl
-45 x12
-70 x10
-95 x8
-115 x7
Strive leg press
-135/side x15
-180/side x12
-225/side x10
-280/side x8
-280/side x6
HS Leg Extension
-45/side x25
-45/side x19
-45/side x17
Reverse Hyper
-bw x15
-25 x9
-40 x8
standing calf
-80 x12
-120 x9
-150 x6
drop set 70 x12
3 sets for abs
Pull
HS Low Row
-45/side x10
-70/side x8
-85/side x7
-97.5/side x6
Vgrip pulldown
-100 x12
-130 x9
-160 x6 drop set 80 x8
Rear delt db flyes
-20 x17
-30 x13
-35 x8 partials
-15 x13
Rack pull(have to see how my lower back feels about this tomorrow)
-135 x8
-185 x6
-235 x5
Incline db curl
-25 x8
-35 x8
-40 x7
Cable pinwheel curl
-70 x6
-60 x6
-50 x7
Legs
Seated leg curl
-45/side x12
-70/side x10
-95/side x8
-120/side x5
Strive leg press
-90/side x15
-135/side x12
-180/side x10
-225/side x8
-285/side x6
HS leg extension
-45/side x22
-55/sie x17
-65/side x16
Reverse Hyper
-bw x14
-25 x9
-50 x6
Standing calf machine
-100 x12
-130 x9
-160 x7
-80 x12
3 sets abs
Push
Decline bench
-135 x8
-185 x6
-210 x6
Strive incline press
-45/side x12
-75/side x8
-100/side x6
Fly machine
-100 x12
SHIP
-105 x11
-145 x8
-170 x6
HS Lateral Raise machine superset with db front raise
-hs 10/side x18
Dip machine
-130 x12
-170 x10
-200 x7
Cable pushdown
dropset 7 sets
Pull
Hs Low row
-45/side x12
-70/side x10
-95/side x7
V grip pulldown
-100 x12
-140 x8
-170 x6
dropset -80 x9
Rear delt db fly
-20 x17
-30 x12
-15 x13
Rack pull
-135 x5
-205 x3
-255 x5
Db Incline curl
-25 x8
-35 x8
-40 x8
Cable pinwheel curl
-70 x6
-60 x6
-40 x7
Legs
Seated leg curl
-45/side x12
-75/side x10
-100/side x8
-125/side x5
Strive leg press
-90/side x15
-180/side x12
-235/side x10
-285/side x6
Front squat
-135 x6
-145 x5
HS Leg extension
-45/side x22
Seated calf raise
-45 x15
-90 x10
-135 x6
Reverse hyper
-bw x13
-35 x10
-50 x7
3 sets for abs