Monday

  • Bench press (115lb) 1 sets of 2, (105lb) 2 sets of 5, 1 set of 4
  • Shoulder press (35lb x 2) 3 sets of 8
  • Tricep extensions (60lb) 3 sets of 12 
  • One arm cable lat raise (12lb) 3 sets of 10
  • Machine flys (96lb) 3 sets of 10
  • Overhead tricep extensions (60lb) 3 sets of 12 
  • Front raise (25lb plate) superset (30lb dumbbell) 3 sets of 10, 1 set to failure 

Tuesday 

  • Rest day

Wednesday 

  • Rest day 

Thursday 

  • Squats (135lb) 5 sets of 5 
  • Dumbbell lunges (30lb) superset dumbbell rdl’s (30lb) 3 sets of 10
  • Dumbbell hip thrusts (55lb) 3 sets of 10 hold at end for as long as possible 
  • Calf raises (116lb) 3 sets of 12
  • Leg curl (70lb) 3 sets of 10
  • Rounded back extensions (35lb plate) 3 sets of 10 
  • Single leg press (150lb) 3 sets of 10

Friday-Sunday

  • Rest day