Monday
- Squats (135lb) 3 sets of 3, (115lb) 2 sets of 5
- RDL’s (95lb) 4 sets of 10
- Hip abduction (115lb) 4 sets of 10, pushing out (130lb) 1 set of 12, (145lb) 1 sets of 12
- Leg curl (85lb) 3 sets of 10
- Leg extension (85lb) 4 sets of 10
Tuesday
- Dumbbell shoulder press (35lb) 3 sets of 8, (30lb) 1 set of 12
- Cable one arm lat raises (2.5lb) 4 sets of 10
- Front raises (25lb plate) 3 sets of 10
- Cable rear delt flys (7.5lb) 4 sets of 10
- Machine shoulder press (40lb) 3 sets of 10
- Face pulls (40lb) 3 sets of 10
- Knee raises 4 sets of 15
- Crunch machine (15lb) 4 sets of 20
Wednesday
- Assisted pull up (40lb decrease) 5 sets of 5
- Assisted chin up (25lb decrease) 5 sets of 4
- Barbell bent over row (105lb) 4 sets of 8
- Lat pull down (70lb) 3 sets of 10
- Cable row (42.5lb) 3 sets of 10
- Straight arm bent over pull down (30lb) 3 sets of 10
Thursday – Sunday
- Rest days