Monday 

  • Rest day

Tuesday

  • Squats (135lb) 5 sets of 3
  • RDL’s (75lb) 3 sets of 10 
  • Leg extension (100lb) 3 sets of 10
  • Leg curl (90lb) 3 sets of 10 

Wednesday 

  • Rest day

Thursday 

  • Bent over rows (105lb) 3 sets of 8
  • Lat pull down (42.5lb) 2 sets of 8, (35lb) 2 sets of 10
  • Assisted pull ups (25lb decrease) 2 sets of 3, (40lb decrease) 3 sets of 3 
  • Face pulls (40lb) 3 sets of 10
  • Bicep curls (30lb barbell) 3 sets of 10
  • Knee raises 4 sets of 15
  • Crunch machine (10lb) 3 sets of 15

Friday 

  • Bench press (115lb) 1 set of 1, (105lb) 1 set of 5, 1 set of 4, 1 set of 3, (95lb) 1 set to failure 
  • Dumbbell incline bench (35lb) 3 sets of 8
  • Machine flys (70lb) 4 sets to failure 
  • Tricep extension (20lb) 3 sets of 10
  • Overhead tricep extension (30lb) 3 sets of 12 
  • Knee raises 4 sets of 15
  • Crunch machine (15lb) 3 sets of 20

Saturday 

  • Rest day

Sunday 

  • Rest day