Back and Biceps
Deadlift 5,5,3 @225
One Arm DB Row 3x8@80
Lat Pulldown 2x8@150 1x7@140
T Bar Row 1x10@80 2x10@85
Seated Cable Row 3x8@150
Preacher Curl 1x8@85 2x8@75
Concentration Curl 1x8@35 2x8@30
Seated DB Curl 3x8@30
Hanging Leg Raise x 50
Side Bend 3x10@55
Chest and Triceps
DB Bench 12,10,10 @75
Incline DB Bench 7,6 @70 1x7@65
Chest Dip 3x15
Cable Cross 10,10,8 @50
Machine Bench Burn Out 165 down to 35
Ez Bar Skullcrusher 3x10@75
Seated DB Extension 3x10@55
Cable Tricep Extension 3x10@50
Hanging Leg Raise x 55
Decline Sit Up 3x10
Side Bend 3x10 @55
Physique Update @159lbs +3lbs total
