Monday
- Bent over row (105lb) 1 set of 10, (115lb) 1 set of 10, (125lb) 1 set of 8, (95lb) 1 set of 10
- Lat pull down (35lb different machine) 3 sets of 10
- Straight arm bent over pull downs (30lb) 3 sets of 10
- Barbell bicep curls (30lb) 4 sets of 10
Tuesday
- Rest day
Wednesday
- Bench press (barbell warmup) (95lb) 1 set of 6, (115lb) 1 set of 2, (105lb) 2 sets of 5
- Dumbbell shoulder press (35lb) 3 sets of 8
- Cable flys (17.5lb) 3 sets of 8
- Standing incline cable fly (7.5lb) 3 sets of 10
- Cable one arm lat raise (7.5lb) 3 sets of 10
- Tricep dips (25lb decrease) 3 sets of 8
- Tricep extensions (20lb) 3 sets of 10
Thursday – Sunday
- Rest day
