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 […]
Shoulders Day
Standing Military Press:95 x 10 x 1115 x 10 x 2 DB Side Raises15 x 2520 x 1525 x 1030 x 5 = set x 3 DB Front Raises30 x 10 x 3 Seated DB Reverse Raises30 x 10 x 3 Machine Rear Lat125 x 10 x 1150 x 10 x 2