Monday 

  • Hip thrusts (185lb) 3 sets of 8, 1 set to failure 
  • Barbell RDL’s (75lb) 3 sets of 12, 1 set to failure 
  • Bulgarian split squats (25lb x 2) 3 sets of 8
  • Seated leg curl (60lb) 1 sets of 10, (65lb) 2 sets of 10, (70lb) 1 set of 10
  • Leg extension (80lb) 4 sets of 10
  • Calf raises (96lb) 3 sets of 12 

Tuesday 

  • Bench press (115lb) 1 set of 3 but didn’t hit chest, (110lb) 4 sets of 3 
  • Shoulder press (25lb x 2) 3 sets of 12
  • Incline bench press (35lb x 2) 4 sets of 6
  • Tricep extension (70lb) 1 set of 10, (65lb) 2 sets of 10
  • Cable one arm lat raise (10lb) 3 sets of 10
  • Cable fly (30lb) 3 sets of 10
  • Overhead tricep extension (65lb) 3 sets of 12
  • Ez upright row (43lb) superset front raises (25lb) 3 sets of 10

Wednesday 

  • Lat pull down (70lb) 4 sets of 10
  • Machine delt flys (84lb) 3 sets of 10
  • Bent over row (95lb) 4 sets of 8 
  • Assisted pull ups (17.5lb decrease) 4 sets of 4
  • Face pulls (84lb) 3 sets of 10
  • Bent over one arm dumbbell row (35lb) 3 sets of 10 
  • Barbell bicep curls (32lb) 3 sets of 12

Thursday 

  • Rest day

Friday 

  • Hip thrusts (195lb) 4 sets of 8
  • RDL’s (95lb) 3 sets of 10
  • Bulgarian split squats (30lb x 2) 3 sets of 8 
  • Elevated goblet squats (45lb dumbbell) 3 sets of 10
  • Leg extension (80lb) 2 sets of 8, (85lb) 2 sets of 8
  • Leg curl (70lb) 3 sets of 8

Saturday 

  • Bench press (95lb) 2 sets of 5, (100lb) 2 sets of 5, 105lb 1 set of 5
  • Shoulder press (30lb x 2) 3 sets of 10
  • Skull crushers (30lb) 3 sets of 10
  • Dumbbell incline bench press (35lb x 2) 3 sets of 8
  • Cable one arm lat raise (12l) 3 sets of 10
  • Machine fly (96lb) 3 sets of 10
  • Overhead tricep extension (65lb) superset tricep extension (57.5lb) 3 sets of 12
  • Standing barbell press (45lb) superset front raises (25lb) 4 sets of 8

Sunday 

  • Half-kneeling cable pull downs (70lb) 4 sets of 8 
  • Assisted pull up (10lb decrease) 5 sets of 4 
  • Straight arm bent over pull down (90lb) 4 sets of 8
  • Machine delt flys (84lb) 3 sets of 10
  • Lat pull down (77.5lb) 4 sets of 6
  • Bent over rows (100lb) 4 sets of 8
  • Barbell bicep curls (32lb) 3 sets of 12