Squat:225 x 8 x 1315 x 5 x 1365 x 4 x 1 Ham press (Smith machine):315 x 10 x 3 Standing calf raise:90 x 20 x 3 Leg press (machine)430 x 10 x 2 Romanian dead lift:185 x 8 x 3 Incline Rear DB:30 x 10 x 3
Arms day (and 1/2 shoulders)
EZ bar curl (standing):85 x 10 x 3 Skull crusher (incline):95 x 10 x 2 Cross curls (standing):35 x 10 x 4 2 hand DB tricep (seated, behind the head):70 x 10 x 4 Cable curl:96 x 12 x 3 Cable pressdown:120 x 12 x 3 DB side raises:30 x 12 x 3 DB front […]
Back day (and Abs)
Dead lifts:225 x 8 x 1315 x 5 x 1405 x 2 x 1 *PR Lat pull down:120 x 12 x 2144 x 10 x 2 High Cable Rows (mid-size attachment):132 x 12 x 1144 x 10 x 2 Abs:Hanging Leg Raises: BW x 25 x 2 Ball crunch:BW x 25 x 2
Chest day (and cardio)
Bench Press:135 x 8 x 1185 x 8 x 3 Incline Bench:135 x 8 x 1155 x 8 x 2 Decline Bench (Smith):135 x 8 x 1155 x 8 x 1175 x 8 x 2 Cardio:15 min
Arms day
Preacher curls (EZ bar):85 x 10 x 3 Skull crushers (EZ bar):95 x 10 x 3 Concentration DB curls:35 x 10 x 240 x 10 x 2 Dips (bench):70 x 10 x 280 x 10 x 2 Incline DB curls: 40 x 8 x 3 Tricep cable pushdown (rope):120 x 8 x 3 Forearm BB […]