Hack Squat (4p+35 per side)
(4p+20 per side)x14
Front Squat (255)
245x15/240x6/235x5
Squat (315)
315x9
Leg Press (8 per side)
(8 per side)x12
BB Lunges (135)
135x11
Leg Ext (195)
195x16/180x6/165x4
ABS: 2x30 Machine Crunches/ 3x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/60 Min Bike
DB Military Press (60)
60x17
Wide Grip Upright Row (165)
165x16
*supp*
Seated DB Lat Raises (30)
30x15
Reverse PecDec (210)
210x18
Smith Military Press (135)
135x14
1-Arm Iso Rear Lat (50)
50x19/40x7/30x5
Arnold Press (35)
35x15
Seated DB Lat Raises (30)
30x17/30x6/25x4
*TRI WORK*
Rope Ext. (150)
150x20
*supp*
1-ARM ISO (50)
50x15
ABS: 2x30 Machine Crunches/ 3x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/ 60 Min Bike
Hack Squat (3p+35 per side)
(3p+35 per side)x14
Front Squat (235)
235x9/230x5/225x5
Squat (285)
285x7
Leg Press (7 per side)
(7 per side)x9
BB Lunges (135)
135x13
Leg Ext (165)
165x14/150x6/135x5
ABS: 3x30 Machine Crunches/ 2x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 45 Min StairMaster
Yates Rows (235)
235x10
*supp*
Smith Shrug (405)
405x16
Smith Reverse Shrug (355)
355x17/345x9/335x11
Long Bar Row (2p+30 per side)
(2p+30 per side)x15
Machine Lat Pulldown (305)
305x8
T-Bar Row (3p)
(3p)x10
DD Bar High Cable Row (180)
180x13
Lat PullDowns (195)
195x10/180x5/165x6
*BI WORK*
DB Curl (30)
30x11
*supp*
EZ Cable Curl (150)
150x8
CALVES: 6x30 Standing Calf Raises (310)
*triple drop on last set of Standing Calf Raises
DB Military Press (60)
60x18
Smith Upright Row (135)
135x13
*supp*
Seated DB Lat Raises (30)
30x13
1-Arm Iso Rear Lat (60)
60x15
Smith Military Press (135)
135x15
Reverse Laterals (30)
30x15/30x6/25x6
Arnold Press (35)
35x18
DB Lat Raises (30)
30x13/30x4/30x4
*TRI WORK*
Rope Ext. (150)
150x20
*supp*
1-ARM ISO (50)
50x14
ABS: 3x30 Machine Crunches/ 2x30 Full Crunches
*triple drop on last set of Full Crunches
Front Squat (315)
315x10
Squat (365)
365x10/355x2/345x3
Hack Squat (4p per side)
(4p+10 per side)x10
Leg Press (7 per side)
(7p+25 per side)x8
BB Lunges (145)
145x11
Leg Ext (225)
225x9/210x4/195x3
ABS: 5x30 Machine Crunches/ 1x30 Full Crunches
*triple drop on last set of Full Crunches
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