Monday

  • Rest day 

Tuesday

  • Bench press (barbell warmup) (65lb) 1 set of 8, (100lb) 1 set of 8, (115lb) 1 set of 4, (125lb) 1 set of 1 
  • Incline bench press (barbell warmup) (65lb) 1 set of 8, (75lb) 1 set of 6, (85lb)
  • Cable flys (12.5lb) 2 sets of 10, (17.5lb) 1 set of 8
  • Standing incline cable fly (7.5lb) 3 sets of 10
  • Machine cable flys (55lb) 4 sets of 8

Wednesday 

  • Rest day

Thursday 

  • Machine shoulder press (50lb) 1 set of 10, (55lb) 1 set of 10, (60lb) 1 set of 10
  • Machine lat raises (40lb) 3 sets of 10
  • Face pulls (40lb) superset dumbbell front raises (15lb) 3 sets of 10 
  • Tricep extensions (20lb) 2 sets of 10, (30lb) 1 set of 10
  • Overhead triceps extensions (30lb) 3 sets of 10
  • Tricep dips 
  • Knee raises (4 sets of 15) 

Friday

  • Rest day

Saturday 

  • Rest day

Sunday

  • Squats (115lb) 1 set of 10, (135lb) 1 set of 6, (145lb) 1 set of 4, (155lb) 1 set of 2 
  • RDL’s (95lb) 3 sets of 10
  • Hip thrusts Hip thrusts (160lb) 1 set of 10, (180lb) 1 set of 10, (210lb) 2 sets of 6
  • Leg curls (85lb) 1 set of 10, (95lb) 1 set of 10, (105lb) 1 set of 
  • Leg extensions (100lb) 3 sets of 10