Monday 

  • Hip thrust (205lb) 4 sets of 8
  • RDL’s (95lb) 3 sets of 10
  • Elevated dumbbell goblet squats (50lb dumbbell) 3 sets of 10 
  • Rounded back extensions (25lb dumbbell) 4 sets of 10
  • Calf raises (96lb) 3 sets of 12

Tuesday 

  • Bench press (100lb) 1 set of 5, (105lb) 4 sets of 5
  • Machine shoulder press (60lb) 3 sets of 10
  • Incline bench (65lb) 3 sets of 8
  • Standing barbell press (45lb) 3 sets of 10
  • Machine flys (96lb) 3 sets of 10
  • Cable one arm lat raise (5lb different machine) 3 sets of 10
  • Chest press (108lb) 3 sets of 10 
  • EZ upright row (43lb) superset front raises (25lb) 3 sets of 10 

Wednesday 

  • Rest day 

Thursday 

  • Lat pull downs (85lb different machine) 4 sets of 8 
  • Assisted pull ups (10lb decrease) 5 sets of 4 
  • Straight arm bent over pull downs (40lb different machine) 3 sets of 10
  • Machine delt flys (84lb) 3 sets of 10 
  • Bent over rows (100lb) 3 sets of 10
  • Barbell bicep curls (32lb) 3 sets of 12 
  • Hammer curls (15lb x 2) 3 sets of 10
  • Tricep extension (48lb) superset overhead tricep extension (36lb) 3 sets of 10
  • Bench tricep dips (no weight) 3 sets of 10

Friday 

  • Rest Day

Saturday 

  • Dumbbell shoulder press (30lb x 2) 3 sets of 12
  • Machine shoulder press (40lb) 3 sets of 8, 1 set to failure 
  • Cable one arm lat raise (5lb different machine) 4 sets of 10
  • Dumbbell front raises (15lb x 2) superset EZ upright row (50lb) 3 sets to failure 
  • Machine lat raises (40lb) 3 sets of 10
  • Face pulls (40lb) 4 sets of 10

Sunday 

  • Rest day