Legs
Seated leg curl
-45 x15
-70 x12
-95 x9
-130 x4 dropset 45 x10
Strive leg press
-270 x15
-360 x10
-470 x9
-590 x6
Front Squat
-135 x6
-155 x4
-165 x3
RDL
-95 x8
-115 x6
-135 x4
Seated calf raise
-45 x18
-90 x12
-145 x6
Back
HS Low Row
-45/side x12
-80/side x10
-100/side x7
-110/side x6
Wide grip pulldown
-100 x12
-140 x8
-180 x6 dropset 80 x10
Kroc Row
-80 x15
4 sets hs preacher curl
Chest/Shoulder
Decline bench
-135 x8
-185 x6
-205 x4
-235 x3
Incline db press
-50 x10
-65 x8
-75 x6
Cable fly
-40 x12
Rear delt db fly
-15 x38
-15 x20
-15 x15
Snatch grip high pull
-95 x8
-115 x7
-135 x6
HS Lateral Raise
-15/side x20
-20/side x12
-25/side x10 partial
-30/side x6 partial
Legs
Seated leg curl
-45 x10 (1.5 rep)
-70 x8 (1.5 rep)
-80 x5 (1.5 rep)
-55 x15
Strive leg press
-270 x15
-360 x10
-500 x8
-600 x4
Front squat
-135 x6
-155 x6
-175 x4
Seated calf raise
-45 x16
-90 x12
-145 x6
Back
HS Low Row
-45/side x12
-80/side x10
-100/side x8
-110/side x6
Wide Grip Pulldown
-100 x12
-150 x8
-180 x7 dropset 80 x8
Kroc Row
-80 x17
HS Shrug
-45/side x12
-90/side x10
-160/side x7
Reverse Hyper
-bw x12
-40 x9
-40 x7
Arms
Incline db curl
-25 x8
-35 x8
-50 x5
Close grip floor press
-105 x8
-145 x8
-175 x6
Pinwheel curl
-35 x10
-45 x9
-55 x7
-40 x6
DB Skulls
-20 x15
-25 x14
-25 x11
-20 x15
Concentration curl
-30 x8
-20 x9
Cable pushdown dropset
3 sets standing calf raise
Chest/Shoulders
Decline bench
-135 x6
-185 x6
-210 x6
-235 x3
Rear delt db fly incline bench
-10 x42
-15 x20
-15 x15
Incline db press
-70 x9 x7 x6
Snatch grip high pull
-95 x8
-120 x7
-140 x5
HS Lateral Raise
-10/side x25
-15/side x15
-20/side x10
Cable lateral raise
-20 x10
Cable flies
1 set
Legs
Strive lying leg curl
-45 x12
-70 x8
-80 x6 dropset 35 x8
Strive leg press
-90/side x15
-135/side x10
-200/side x10
-500/side x12
Front squat
-135 x3
-155 x3
-175 x3
RDL
-95 x8
-115 x7
-135 x6
Leg extension
-35/side x25
Seated calf raise (pause at bottom hard squeeze at top)
-45 x15
-90 x10
-115 x8
-45 x7
Back
HS Low row
-45/side x12
-70/side x10
-95/side x8
-115/side x6
Wide grip pulldown
-100 x15
-150 x10
-182.5 x6 dropset 80 x10
Kroc row
-80 x20
HS Shrug
-45/side x10
-90/side x8
-140/side x6
Reverse Hyper
-bw x15
-30 x10
-45 x8
3 sets calves
Arms
Rope pushdown(superset with cross body hammer curls)
-30 x15
-40 x12
-50 x8
-50 x8
-30 x10
Cross body hammer curl
-25 x8
-35 x8
-45 x7
-50 x6
Dips ( not good for me hurts my shoulders)
-bw x12
-30 x8
dip machine
-200 x10
HS Preacher curl
-45 x10
-70 x8
-95 x7
Incline skulls
-40 x12
-60 x10
-70 x8
Standing ez curl
-95 x6
-75 x8
3 sets abs
Push
Decline bench
-135 x8
-185 x6
-210 x5
-235 x4
Incline db press
-75 x9
-65 x8
-55 x8
SGHP
-95 x8
-125 x5
-145 x4
HS lateral raise
-10/side x20
-15/side x14
-20/side x10
-22.5/side x9 dropset 10/side x10
Dip machine
-120 x10
-160 x10
-200 x10
3 sets tricep overhead extension
Legs
Lying leg curl
-45 x10
-60 x10
-85 x10
Front squat
-135 x6
-175 x4
-200 x3
-135 x5
HS Leg Press
-395 x15
-395 x12
-305 x20
DB SLD
-35 x10
-45 x9
-50 x8
Seated calf raise (pause at bottom squeeze at top)
-45 x14
-90 x9
-125 x6
Pull
HS Low Row
-45/side x10
-90/side x9
-120/side x6
-120/side x5
Wide grip pulldown
-100 x15
-150 x10
-185 x7 dropset 80 x7
Seated facepull
3 sets
Rack pull
-135 x6
-225 x4
-265 x3
Cross body hammer curl
-35 x8
-45 x8
-50 x6
-55 x6
HS Preacher curl
-45 x10
-70 x8
-95 x6 dropset 55 x6
Chest/Shoulders
Decline bench
-135 x8
-185 x6
-215 x4
-240 x2
Rear delt db flyes
-10 x42
-15 x22
-20 x15
Incline db press
-80 x6
-70 x8
-50 x9
SGHP
-100 x8
-125 x6
-145 x3
Lean away laterals
-10 x15
-10 x12
-10 x16
Legs
Strive lying leg curl
-45 x12
-70 x10
-90 x6 dropset 25 x10
Front Squat
-135 x8
-175 x6
-205 x2
-115 x6
HS Leg Press
-395 x15
-395 x10
-305 x12
RDL
-135 x6
-155 x6
-165 x4
Straight leg calf
4 sets
Back / Arms
Rackpull
-135 x8
-225 x6
-275 x3
-285 x2
Wide grip pulldown
-100 x15
-150 x10
-190 x5 dropset 100 x8
Cross body hammer curl
-35 x8
-45 x7
-60 x5
-40 x6
Rope pushdown
-5 sets
HS Preacher curl
-45 x10
-70 x8
-100 x6 dropset 45 x6
Incline ez skulls
-60 x12
-70 x10 x2
2 days of lifting this week. procedure friday
Decline bench
-135 x6
-185 x3
-215 x5
-240 x3
Push Press
-95 x8
-115 x6
-130 x3
Pullup
-bw x17
-bw x8
-bw x6
Seated face pull
4 sets
3 sets abs
Front squat
-135 x8
-175 x6
-205 x3
-115 x7
Rack pull
-135 x8
-225 x3
-275 x3
-290 x1
Cross body hammer curl
-35 x8
-50 x7
-60 x6
-45 x6
5 sets rope pushdown
4 sets standing calf raise
Push
I only remember 2 lifts
decline bench
-135 x8
-185 x8
-225 x5
4 sets hs incline press
SGHP
-95 x3
-115 x3
-135 x3
-145 x3
-150 x3
3 sets db laterals and front raises
6 sets for triceps
Legs
Lying leg curl
-45 x10
-65 x8
-85 x6 dropset 55 x7
Front squat
-135 x8
-175 x5
-205 x3
-205 x2
HS Leg press
-395 x12
-485 x9
-505 x9
DB RDL
-35 x10
-45 x10
-50 x10