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