Monday

  • Lat pull down (77.5lb) 4 sets of 8 
  • Assisted pull up (10lb decrease) 5 sets of 4
  • Straight arm bent over pull downs (70lb) 3 sets of 10
  • One arm cable row (12.5lb) 3 sets of 10
  • Bent over rows (95lb) 3 sets of 10
  • Machine delt flys (84lb) 3 sets of 10
  • Cable bicep curls (20lb different machine) 3 sets of 10
  • Face pulls (30lb different machine) 3 sets of 12
  • Back extensions (no weight) 3 sets to failure
  • 100 bicep curls with a 10lb plate 

Tuesday 

  • Squats (115lb) 3 sets to failure, (125lb) 1 set to failure, (135lb) 2 sets of 3 
  • Dumbbell lunges (35lb x 2) superset barbell rdl’s (70lb) 3 sets of 10
  • Calf raises (96lb) 3 sets of 15
  • Leg curl (70lb) 3 sets of 10
  • Leg extension  (85lb) 3 sets of 10
  • Incline walk 15 mins max incline 3.5 speed

Wednesday 

  • Rest day

Thursday 

  • Bench press (125lb) 1 set of 1, (115lb) 3 sets of 3, (105lb) 1 set to failure 
  • Shoulder press (35lb x 2) 4 sets of 8
  • Tricep extension (30lb different machine) 3 sets of 10
  • Cable flys (15lb) 3 sets of 10
  • Cable one arm lat raise (5lb) 4 sets of 10
  • Overhead tricep extension (30lb different machine) 3 sets of 12 

Friday

  • Rest day

Saturday 

  • Lat pull down (77.5lb) 4 sets of 8
  • Straight arm bent over pull down (70lb) 3 sets of 10
  • Machine delt fly (84lb) 3 sets of 10
  • Cable row (42.5lb different machine) 3 sets of 10
  • Half kneeling one arm cable pull down (30lb different machine) 3 sets of 10
  • Bent over row (95lb) 3 sets of 10
  • Bicep curl (15lb x 2) 3 sets of 10

Sunday

  • Squats (135lb) 2 sets of 3, (135lb) 1 set of 5, (115lb) 2 sets of 8 
  • Hip thrusts (155lb) 4 sets of 10 hold at end
  • RDL’s (35lb x 2) 3 sets of 10
  • Calf raises (96lb) 3 sets of 12
  • Leg curl (70lb) 3 sets of 10
  • Leg extension  (85lb) 4 sets of 10
  • 15 min incline walk 15 incline 2.5 speed