Barbell Rows 2 sets of 12-15 Warm up 50 lbs Working: 90 lbs. (15,12) V-Bar Pulldowns 2 sets of 12-15 reps 135 lbs. (12,10) Seated Cable Rows 1 set of 12-15 reps 150×12 Stiff-Leg Deadlifts 2 sets of 12-15 reps 160 lbs. (15,12) Barbell Shrugs 1 set of 12-15 reps 160×15 Lever Rows 1 set […]
Incline bar bench press: warmup 50×10, working 80 lbs (15,12, 10) Flat dumb bench press: 45 lbs (10,10) Cable crunch: 130 lbs (20,15,20) Decline bar bench press: 100×15 Incline crunch: 35 lbs (19,13) Lever incline press: 80 lbs (15,9) – This extra set to blast the first exercise… will make this a rule.
Leg press: warm up 180×10, working sets: 270 lbs (15,12,15) Squats: 140 lbs (12,12) Leg Curl: 127.5 lbs (15,15) Deadlifts: 160 lbs (12,12) Calf Raises: 240 lbs (15,15)
Barbell curls: warmup 40 lbs, acclimate 60×3, 70×1. Working sets: 80 lbs (6,6,4) Hammer curls: 35 lbs each (8,6) E-Z bar curls: 70 lbs (4,4) Leg raises, inclined: 15,12 Cable crunches: 170 lbs (8,6)
Barbell rows: warmup 50×10, acclimate 80×3, 100×1, working set: 110 lbs (8,6) V-bar pulldowns: 172 lbs (6,4) Pullups: 6,4 Seated Cable Rows: 195 x4 Deadlifts: 220 lbs (6,4) Barbell Shrugs: 200 lbs x 3 (grip insufficient)
Incline Bar Bench Press: warm 50×10, acclimate 70×3, 90×1, work: 100 lbs (8,6,4)Flat Dumb Bench Press: 55 lbs each (8,6)Decline Bar Bench Press: 130x6Cable Crunch: 170 lbs (12,10,8)Incline Crunch: 45 lbs (10,8)
Leg Press: warm up 180, acclimate 270×3, 450×1, work 460 lbs (8,6,4) Squats: 170 lbs (8,6) Leg Curls: 150 lbs (8,6) Stiff-leg Deadlifts: 210 lbs (8,6) Calf Raises: 280 kg (10,8)