Chins: BW+30x10, BW+30x6
Lat Pulldowns: 100x2x20
Standing NG DB Press: 35x20, 35x15
Rolling LTE: 35x7, 30x2x8, 30x7
Hammer Cleans (2 arms @ once) 30x4x8
Ab Circuit 2x: Toe touchesx2x10, Bicyclesx1x30, Side Plankx30 secs
Chins: BW+35x9, BW+35x3x3 (1 sec hold at top, 1/2 way down and bottom)
Lat Pulldowns: 105x2x20
Standing NG DB Press: 40x19, 40x13
Rolling LTE: 30x4x8
Hammer Curls (both arms @ once): 30x4x8
2 rounds: Toe Touches (2x10), Bicylcles (30) & Side plank (30 sec ea side)
Incl DB Press: 70x8, 75x6, 85x4
NG DB Press: 50x24, 50x17
Seated Cable Row: 150x4x15
Tri Pushdown Strt Bar: 115x15, 100x3x15
Lateral Raises: 15x3x15
DB Shrug w/pause: 85x1x10
TBDL: 245x8, 265x6, 285x10 (kind of sloppy last few reps)
DB Jump Squat: BW+10'sx4x6
Smith Mach Back Raises: BW+35x3x10
Leg Extensions: 190x12, 170x14
Russian Twists: BW+10x2x30
Incl DB Bench: 70x8, 75x6, 85x4
NG DB Bench: 50x25, 50x13
Cable Rows: 160x4x15
Tri Pushdown Strt Bar: 115x2x15, 100x2x15
Lateral Raises: 20x15, 15x2x15
DL: 235x8, 255x6, 275x5
Leg Ext: 195x12, 175x13, 155x14
Smith Mach Back Raise: BW+45x3x10
DB Jumps: BW+10'sx4x6
Russian Twists: 2x30
Single Leg Calf Raises 4 sets
Incl DB Bench: 70x8, 75x6, 85x5
DB NG Bench: 50x25, 50x16?
Cable Rows: 170x4x15
Tri Pushdowns Strt Bar: 115x3x15, 100x1x15
Tri Kickbacks: 20x1x10
Lateral Raises: 20x15, 20x10, 15x15
Chins: BW+40x8, BW+40x3x3
Lat Pulldowns: 125x20, 125x15
Standing NG DB Press: 45x17, 45x10
Rolling LTE: 35x4x8
2-arm DB Hammer Curls: 35x4x8
Ab circuitx2
DL: 225x8, 255x6, 285x5
Leg Ext (partial ROM): 200x12, 180x13, 160x14
DB Jump Squats: BW+10x4x6
Smith Mach Back Raise: BW+40x3x10
Single Leg Calf Raise: BWx15, BWx10, BWx9
Incline DB Bench: 70x8, 75x6, 85x4
NG DB Bench: 50x25, 50x22
Seated Cable Row: 170x4x15
Tri Pushdown EZ Bar: 110x4x15
Lateral Raises: 20x15, 20x12, 20x8
Chins: BWx15, BWx6, BWx3
Lat Pulldowns: 135x20, 135x15
NG Standing DB Press: 50x15, 50x10
Rolling LTE: 40x2, 35x4x8
Simultaneous DB Hammer Curls: 40x7, 35x3x8
Abs
100 pushups in 6:39
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