Chest and Triceps
DB Bench 12,11,9 @75lbs
Incline DB Bench 1x8 @70lbs 2x7 @65lbs
Chest Dip 3x15
Cable Cross 1x6 @60 2x8 @50
Machine Bench Burn Out 135lbs down to 35lbs
EZ Bar Skull Crusher 3x8 @75
Seated DB Extension 10,8,8 @55
Cable Tricep Extension Burnout 80lbs down to 10lbs
Hanging Leg Raise x 75
Side Bend 3x10 @55
Legs
Squats 3x7 @205
Leg Press 15,12,12 @ 200
DB Lunge 7@60 2x7 @50
Leg Extension 3x10 @120
Stiff Leg Deadlift 3x8 @155
Leg Curl 3x8 @120
Standing Calf Raise 3x15 @135
Seated Calf Raise 3x12 @90
Hanging Leg Raise x 50
Decline Sit Up 3x10
Side Bend 3x10 @45
Shoulders
Seated DB Press 10,8,8 @55
Seated Arnold Press 3x10 @45
DB Lat Raise 11,11,10 @25
Hammer Strength Press 3x8@70
DB Shrug 3x15 @60
Cable Upright Row 1x10 @80 2x8 @90
Hanging Leg Raise x 75
Decline Sit Up 3x10
Side Bend 3x10 @45
Back and Biceps
Deadlift 3x5 @205
One Arm DB Row 3x10 @75
Lat Pulldown 3x8 @140
T Bar Row 1x10 @70 2x8 @80
Seated Cable Row 10,9,8 @140
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 @50