Monday 

  • Dumbbell bench press (40lb) 2 sets of 10, (45lb) 1 set of 8, (50lb) 1 set of 6
  • Lat pull down (70lb) 1 set of 10, (75lb) 1 set of 10 
  • Machine flys (75lb) 4 sets of 8 
  • Cable rows (42.5lb) 4 sets of 8
  • Bicep curls (40lb barbell) 3 sets of 10

Tuesday 

  • RDL’s (85lb) 4 sets of 10
  • Machine hip thrust (90lb) 1 set of 10, (110lb) 1 set of 10, (120lb) 1 set of 10, (140lb) 1 set of 10
  • Elevated squats (65lb) 3 sets of 8
  • Leg extension (100lb) 3 sets of 10
  • Kneeling leg curl (35lb per side) 3 sets of 10
  • Knee raises 4 sets of 15
  • Crunch machine (15lb) 4 sets of 15

Wednesday 

  • Dumbbell incline bench (35lb) 3 sets of 10
  • Dumbbell shoulder press (30lb) 3 sets of 10
  • Tricep extensions (20lb) superset overhead tricep extensions (30lb) 3 sets of 10
  • Cable one arm lat raises (5lb) 2 sets of 10, (10lb) 1 set of 8
  • Front raises (12.5lb x 2) 3 sets of 10

Thursday 

  • Rest day 

Friday 

  • Squats (95lb) 1 set of 10, (115lb) 1 set of 8, (135lb) 1 set of 5, (145lb) 1 set of 3
  • Hip thrusts (90lb) 1 set of 10, (110lb) 1 set of 10, (140lb) 1 set of 10, (150lb) 1 set of 10
  • Rounded back extensions (no weight) 3 sets of 12 
  • RDL’s (85lb) 2 sets of 10, (95lb) 1 set of 10

Saturday-Sunday 

  • Rest day