Monday 

  • Bent over rows (55lb) 1 set of 10, (65lb) 1 set of 10, (75lb) 1 set of 10, (95lb) 1 set of 10
  • Assisted pull ups (40lb decrease) 5 sets of 5
  • Assisted chin ups (25lb decrease) 4 sets of 4
  • Lat pull downs (70lb) 1 set of 10, (75lb) 2 sets of 8
  • Face pulls (40lb) 3 sets of 10
  • Dumbbell hammer curls (15lb) 3 sets of 10
  • Knee raises 4 sets of 15

Tuesday

  • Dumbbell bench press (40lb) 1 set of 10, (45lb) 2 sets of 8
  • Dumbbell shoulder press (30lb) 3 sets of 10
  • Machine flys (70lb) 3 sets of 10 
  • Machine lat raises (30lb) 3 sets of 10
  • Single arm tricep extensions (10lb) 3 sets of 10
  • Overhead tricep extensions (30lb) 3 sets of 10
  • 20 min incline walk 

Wednesday 

  • Hip thrusts (90lb) 1 set of 10, (140lb) 1 set of 10, (160lb) 1 set of 10, (180lb) 1 set of 8
  • RDL’s (95lb) 3 sets of 10
  • Elevated squats (65lb) 1 set of 10, (75lb) 2 sets of 10
  • Horizontal calf (230lb) 1 set of 12, (250lb) 1 set of 10, (270lb) 2 sets of 10

Thursday-Sunday 

  • Rest day