Monday

  • Leg press (2 plates a side) to 5 failure 
  • Hip thrusts (1 plate a side) 4 to failure 
  • Leg extension (70lb) 4 to failure 
  • Leg curl (70lb) 4 to failure 
  • Seated calf raises (190lb) 3 sets to failure, (230lb) 1 set to failure

Tuesday

  • Rest day

Wednesday 

  • Bench press (110lb) 4 sets of 5, (100lb) 1 set to failure 
  • Shoulder press (35lb x 2) 3 sets of 8
  • Incline bench (35lb x 2)
  • Tricep extension (30lb) 3 sets of 10
  • Cable one arm lat raise (5lb) 3 sets of 10
  • Machine cable flys (84lb) 3 sets of 12
  • Overhead tricep extension (30lb) 1 set of 20, 1 set of 15, 1 set of 10
  • Dumbbell front raises (15lb x 2) superset EZ upright row (52lb) 3 sets to failure 

Thursday 

  • Hip thrusts (135lb) 4 sets of 10 + 5 pulses 
  • RDL’s (95lb) 2 sets of 10, (75lb) 2 sets of 10
  • Elevated dumbbell squats (50lb) 3 sets of 10
  • Leg press (one plate each side) 1 set of 10, (one plate + 25lb each side) 2 sets of 8
  • Leg extensions (80lb) 3 sets of 10
  • Leg curl (70lb) 3 sets of 10

Friday-Sunday 

  • Sick rest days