1RMs: (kg)

Squat: 100
Bench: 95
Deadlift: 120
Total: 315
Week 1 Sets & Reps Weight lbs Week 2 Sets & Reps Weight
Legs 1 Legs 1
Squat (top set) 5 80 176 Squat (top set) 1 90
Squat 3x8 70 154 Squat 3x3 80
DB RDL 3x8-12 0 DB RDL 3x8-12
Leg Press 3x10-15 0 Leg Press 3x10-15
Hamstring Curl 3x8-12 0 Hamstring Curl 3x8-12
Leg Extension 3x8-12 0 Leg Extension 3x8-12
Seated Calf Raise 4x15-20 0 Seated Calf Raise 4x15-20
0
Push 1 0 Push 1
Bench (top set) 3 80.75 177.65 Bench (top set) 5 76
Bench 3x5 71.25 156.75 Bench 3x8 66.5
Incline DB Bench 3x8-12 0 Incline DB Bench 3x8
DB Shoulder Press 3x6-10 0 DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20 0 KB Lateral Raise 3x15-20
Skull Crushers 3x12-20 0 Skull Crushers 3x12-20
Pec Deck 3x10-15 0 Pec Deck 3x10-15
Rope Pressdowns 3x15-20 0 Rope Pressdowns 3x15-20
0
Pull 1 0 Pull 1
Deadlift (top set) 1 108 237.6 Deadlift (top set) 3 102
Deadlift 3x3 96 211.2 Deadlift 3x5 90
Barbell Row 3x8-12 0 Barbell Row 3x8-12
Lat Pulldown 3x8-12 0 Lat Pulldown 3x8-12
Cable Row 3x8-12 0 Cable Row 3x8-12
DB Bicep Curls 3x12-20 0 DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15 0 Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15 0 Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25 0 Smith Machine Shrugs 3x15-25
 0
Legs 2 0 Legs 2
Squat (top set) 3 85 187 Squat (top set) 5 80
Squat 3x5 75 165 Squat 3x8 70
Hyperextensions 3x8-12 0 Hyperextensions 3x8-12
Walking Lunges 3x16-24 0 Walking Lunges 3x16-24
Hamstring Curl 3x8-15 0 Hamstring Curl 3x8-15
Leg Extension 3x8-12 0 Leg Extension 3x8-12
Standing Calf Raise 4x15-20 0 Standing Calf Raise 4x15-20
0
Push 2 0 Push 2
Bench (top set) 1 85.5 188.1 Bench (top set) 3 80.75
Bench 3x3 76 167.2 Bench 3x5 71.25
Incline BB Bench 3x6-10 0 Incline BB Bench 3x6-10
Machine Shoulder Press3x10-12 0 Machine Shoulder Press3x10-12
DB Lateral Raise 3x15-20 0 DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20 0 Overhead Extensions 3x12-20
Pec Deck 3x10-15 0 Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20 0 W-Bar Pressdowns 3x12-20
0
Pull 2 0 Pull 2
Deadlift (top set) 5 96 211.2 Deadlift (top set) 1 108
Deadlift 3x8 84 184.8 Deadlift 3x3 96
Pendlay Row 3x6-10 0 Pendlay Row 3x6-10
Weighted Pullups 3x6-12 0 Weighted Pullups 3x6-12
SA DB Rows 3x8-15 0 SA DB Rows 3x8-15
DB Hammer Curls 3x12-24 0 DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20 0 Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15 0 Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25 0 DB Shrugs 3x15-25
lbs Week 3 Sets & Reps Weight lbs
Legs 1
198 Squat (top set) 3 85 187
176 Squat 3x5 75 165
0 DB RDL 3x8-12 0
0 Leg Press 3x10-15 0
0 Hamstring Curl 3x8-12 0
0 Leg Extension 3x8-12 0
0 Seated Calf Raise 4x15-20 0
0 0
0 Push 1 0
167.2 Bench (top set) 1 85.5 188.1
146.3 Bench 3x3 76 167.2
0 Incline DB Bench 3x8-12 0
0 DB Shoulder Press 3x6-10 0
0 KB Lateral Raise 3x15-20 0
0 Skull Crushers 3x12-20 0
0 Pec Deck 3x10-15 0
0 Rope Pressdowns 3x15-20 0
0 0
0 Pull 1 0
224.4 Deadlift (top set) 5 96 211.2
198 Deadlift 3x8 84 184.8
0 Barbell Row 3x8-12 0
0 Lat Pulldown 3x8-12 0
0 Cable Row 3x8-12 0
0 DB Bicep Curls 3x12-20 0
0 Reverse Pec Deck 3x10-15 0
0 Cable Hammer Curls 3x10-15 0
0 Smith Machine Shrugs 3x15-25 0
 0 0
0 Legs 2 0
176 Squat (top set) 1 90 198
154 Squat 3x3 80 176
0 Hyperextensions 3x8-12 0
0 Walking Lunges 3x16-24 0
0 Hamstring Curl 3x8-15 0
0 Leg Extension 3x8-12 0
0 Standing Calf Raise 4x15-20 0
0 0
0 Push 2 0
177.65 Bench (top set) 5 76 167.2
156.75 Bench 3x8 66.5 146.3
0 Incline BB Bench 3x6-10 0
0 Machine Shoulder Press3x10-12 0
0 DB Lateral Raise 3x15-20 0
0 Overhead Extensions 3x12-20 0
0 Pec Deck 3x10-15 0
0 W-Bar Pressdowns 3x12-20 0
0 0
0 Pull 2 0
237.6 Deadlift (top set) 3 102 224.4
211.2 Deadlift 3x5 90 198
0 Pendlay Row 3x6-10 0
0 Weighted Pullups 3x6-12 0
0 SA DB Rows 3x8-15 0
0 DB Hammer Curls 3x12-24 0
0 Bentover DB Flies 3x12-20 0
0 Cable W-Bar Curls 3x10-15 0
0 DB Shrugs 3x15-25 0
1RMs: (lbs)
Squat: 385
Bench: 295
Deadlift: 475
Total: 1155
Week 1 Sets & Reps Weight lbs Week 2 Sets & Reps Weight
Legs 1 Legs 1
Squat (top set) 5 82.5 181.5 Squat (top set) 1 92.5
Squat 3x8 72.5 159.5 Squat 3x3 82.5
DB RDL 3x8-12 0 DB RDL 3x8-12
Leg Press 3x10-15 0 Leg Press 3x10-15
Hamstring Curl 3x8-12 0 Hamstring Curl 3x8-12
Leg Extension 3x8-12 0 Leg Extension 3x8-12
Seated Calf Raise 4x15-20 0 Seated Calf Raise 4x15-20
0
Push 1 0 Push 1
Bench (top set) 3 83.125 182.875 Bench (top set) 5 78.375
Bench 3x5 73.625 161.975 Bench 3x8 68.875
Incline DB Bench 3x8-12 0 Incline DB Bench 3x8
DB Shoulder Press 3x6-10 0 DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20 0 KB Lateral Raise 3x15-20
Skull Crushers 3x12-20 0 Skull Crushers 3x12-20
Pec Deck 3x10-15 0 Pec Deck 3x10-15
Rope Pressdowns 3x15-20 0 Rope Pressdowns 3x15-20
0
Pull 1 0 Pull 1
Deadlift (top set) 1 111 244.2 Deadlift (top set) 3 105
Deadlift 3x3 99 217.8 Deadlift 3x5 93
Barbell Row 3x8-12 0 Barbell Row 3x8-12
Lat Pulldown 3x8-12 0 Lat Pulldown 3x8-12
Cable Row 3x8-12 0 Cable Row 3x8-12
DB Bicep Curls 3x12-20 0 DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15 0 Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15 0 Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25 0 Smith Machine Shrugs 3x15-25
 0
Legs 2 0 Legs 2
Squat (top set) 3 87.5 192.5 Squat (top set) 5 82.5
Squat 3x5 77.5 170.5 Squat 3x8 72.5
Hyperextensions 3x8-12 0 Hyperextensions 3x8-12
Walking Lunges 3x16-24 0 Walking Lunges 3x16-24
Hamstring Curl 3x8-15 0 Hamstring Curl 3x8-15
Leg Extension 3x8-12 0 Leg Extension 3x8-12
Standing Calf Raise 4x15-20 0 Standing Calf Raise 4x15-20
0
Push 2 0 Push 2
Bench (top set) 1 87.875 193.325 Bench (top set) 3 83.125
Bench 3x3 78.375 172.425 Bench 3x5 73.625
Incline BB Bench 3x6-10 0 Incline BB Bench 3x6-10
Machine Shoulder Pres3x10-12 0 Machine Shoulder Press3x10-12
DB Lateral Raise 3x15-20 0 DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20 0 Overhead Extensions 3x12-20
Pec Deck 3x10-15 0 Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20 0 W-Bar Pressdowns 3x12-20
0
Pull 2 0 Pull 2
Deadlift (top set) 5 99 217.8 Deadlift (top set) 1 111
Deadlift 3x8 87 191.4 Deadlift 3x3 99
Pendlay Row 3x6-10 0 Pendlay Row 3x6-10
Weighted Pullups 3x6-12 0 Weighted Pullups 3x6-12
SA DB Rows 3x8-15 0 SA DB Rows 3x8-15
DB Hammer Curls 3x12-24 0 DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20 0 Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15 0 Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25 0 DB Shrugs 3x15-25
lbs Week 3 Sets & Reps Weight lbs
Legs 1
203.5 Squat (top set) 3 87.5 192.5
181.5 Squat 3x5 77.5 170.5
0 DB RDL 3x8-12 0
0 Leg Press 3x10-15 0
0 Hamstring Curl 3x8-12 0
0 Leg Extension 3x8-12 0
0 Seated Calf Raise 4x15-20 0
0 0
0 Push 1 0
172.425 Bench (top set) 1 87.875 193.325
151.525 Bench 3x3 78.375 172.425
0 Incline DB Bench 3x8-12 0
0 DB Shoulder Press 3x6-10 0
0 KB Lateral Raise 3x15-20 0
0 Skull Crushers 3x12-20 0
0 Pec Deck 3x10-15 0
0 Rope Pressdowns 3x15-20 0
0 0
0 Pull 1 0
231 Deadlift (top set) 5 99 217.8
204.6 Deadlift 3x8 87 191.4
0 Barbell Row 3x8-12 0
0 Lat Pulldown 3x8-12 0
0 Cable Row 3x8-12 0
0 DB Bicep Curls 3x12-20 0
0 Reverse Pec Deck 3x10-15 0
0 Cable Hammer Curls 3x10-15 0
0 Smith Machine Shrugs3x15-25 0
 0 0
0 Legs 2 0
181.5 Squat (top set) 1 92.5 203.5
159.5 Squat 3x3 82.5 181.5
0 Hyperextensions 3x8-12 0
0 Walking Lunges 3x16-24 0
0 Hamstring Curl 3x8-15 0
0 Leg Extension 3x8-12 0
0 Standing Calf Raise 4x15-20 0
0 0
0 Push 2 0
182.875 Bench (top set) 5 78.375 172.425
161.975 Bench 3x8 68.875 151.525
0 Incline BB Bench 3x6-10 0
0 Machine Shoulder Pres3x10-12 0
0 DB Lateral Raise 3x15-20 0
0 Overhead Extensions 3x12-20 0
0 Pec Deck 3x10-15 0
0 W-Bar Pressdowns 3x12-20 0
0 0
0 Pull 2 0
244.2 Deadlift (top set) 3 105 231
217.8 Deadlift 3x5 93 204.6
0 Pendlay Row 3x6-10 0
0 Weighted Pullups 3x6-12 0
0 SA DB Rows 3x8-15 0
0 DB Hammer Curls 3x12-24 0
0 Bentover DB Flies 3x12-20 0
0 Cable W-Bar Curls 3x10-15 0
0 DB Shrugs 3x15-25 0
1RMs: (lbs)
Squat: 385
Bench: 295
Deadlift: 475
Total: 315
Week 1 Sets & RepWeight Week 2 Sets & RepWeight
Legs 1 Legs 1
Squat (top set) 5 85 187 Squat (top set) 1 95 209
Squat 3x8 75 165 Squat 3x3 85 187
DB RDL 3x8-12 0 DB RDL 3x8-12 0
Leg Press 3x10-15 0 Leg Press 3x10-15 0
Hamstring Curl 3x8-12 0 Hamstring Curl 3x8-12 0
Leg Extension 3x8-12 0 Leg Extension 3x8-12 0
Seated Calf Raise 4x15-20 0 Seated Calf Raise 4x15-20 0
0 0
Push 1 0 Push 1 0
Bench (top set) 3 85.5 188.1 Bench (top set) 5 80.75 177.65
Bench 3x5 76 167.2 Bench 3x8 71.25 156.75
Incline DB Bench 3x8-12 0 Incline DB Bench 3x8 0
DB Shoulder Press 3x6-10 0 DB Shoulder Press 3x6-10 0
KB Lateral Raise 3x15-20 0 KB Lateral Raise 3x15-20 0
Skull Crushers 3x12-20 0 Skull Crushers 3x12-20 0
Pec Deck 3x10-15 0 Pec Deck 3x10-15 0
Rope Pressdowns 3x15-20 0 Rope Pressdowns 3x15-20 0
0 0
Pull 1 0 Pull 1 0
Deadlift (top set) 1 114 250.8 Deadlift (top set) 3 108 237.6
Deadlift 3x3 102 224.4 Deadlift 3x5 96 211.2
Barbell Row 3x8-12 0 Barbell Row 3x8-12 0
Lat Pulldown 3x8-12 0 Lat Pulldown 3x8-12 0
Cable Row 3x8-12 0 Cable Row 3x8-12 0
DB Bicep Curls 3x12-20 0 DB Bicep Curls 3x12-20 0
Reverse Pec Deck 3x10-15 0 Reverse Pec Deck 3x10-15 0
Cable Hammer Curls 3x10-15 0 Cable Hammer Curls 3x10-15 0
Smith Machine Shrugs 3x15-25 0 Smith Machine Shrugs 3x15-25 0
 0 0
Legs 2 0 Legs 2 0
Squat (top set) 3 90 198 Squat (top set) 5 85 187
Squat 3x5 80 176 Squat 3x8 75 165
Hyperextensions 3x8-12 0 Hyperextensions 3x8-12 0
Walking Lunges 3x16-24 0 Walking Lunges 3x16-24 0
Hamstring Curl 3x8-15 0 Hamstring Curl 3x8-15 0
Leg Extension 3x8-12 0 Leg Extension 3x8-12 0
Standing Calf Raise 4x15-20 0 Standing Calf Raise 4x15-20 0
0 0
Push 2 0 Push 2 0
Bench (top set) 1 90.25 198.55 Bench (top set) 3 85.5 188.1
Bench 3x3 80.75 177.65 Bench 3x5 76 167.2
Incline BB Bench 3x6-10 0 Incline BB Bench 3x6-10 0
Machine Shoulder Pres3x10-12 0 Machine Shoulder Pres 3x10-12 0
DB Lateral Raise 3x15-20 0 DB Lateral Raise 3x15-20 0
Overhead Extensions 3x12-20 0 Overhead Extensions 3x12-20 0
Pec Deck 3x10-15 0 Pec Deck 3x10-15 0
W-Bar Pressdowns 3x12-20 0 W-Bar Pressdowns 3x12-20 0
0 0
Pull 2 0 Pull 2 0
Deadlift (top set) 5 102 224.4 Deadlift (top set) 1 114 250.8
Deadlift 3x8 90 198 Deadlift 3x3 102 224.4
Pendlay Row 3x6-10 0 Pendlay Row 3x6-10 0
Weighted Pullups 3x6-12 0 Weighted Pullups 3x6-12 0
SA DB Rows 3x8-15 0 SA DB Rows 3x8-15 0
DB Hammer Curls 3x12-24 0 DB Hammer Curls 3x12-24 0
Bentover DB Flies 3x12-20 0 Bentover DB Flies 3x12-20 0
Cable W-Bar Curls 3x10-15 0 Cable W-Bar Curls 3x10-15 0
DB Shrugs 3x15-25 0 DB Shrugs 3x15-25 0
Week 3 Sets & RepWeight
Legs 1
Squat (top set) 3 90 198
Squat 3x5 80 176
DB RDL 3x8-12 0
Leg Press 3x10-15 0
Hamstring Curl 3x8-12 0
Leg Extension 3x8-12 0
Seated Calf Raise 4x15-20 0
0
Push 1 0
Bench (top set) 1 90.25 198.55
Bench 3x3 80.75 177.65
Incline DB Bench 3x8-12 0
DB Shoulder Press 3x6-10 0
KB Lateral Raise 3x15-20 0
Skull Crushers 3x12-20 0
Pec Deck 3x10-15 0
Rope Pressdowns 3x15-20 0
0
Pull 1 0
Deadlift (top set) 5 102 224.4
Deadlift 3x8 90 198
Barbell Row 3x8-12 0
Lat Pulldown 3x8-12 0
Cable Row 3x8-12 0
DB Bicep Curls 3x12-20 0
Reverse Pec Deck 3x10-15 0
Cable Hammer Curls 3x10-15 0
Smith Machine Shrugs 3x15-25 0
 0
Legs 2 0
Squat (top set) 1 95 209
Squat 3x3 85 187
Hyperextensions 3x8-12 0
Walking Lunges 3x16-24 0
Hamstring Curl 3x8-15 0
Leg Extension 3x8-12 0
Standing Calf Raise 4x15-20 0
0
Push 2 0
Bench (top set) 5 80.75 177.65
Bench 3x8 71.25 156.75
Incline BB Bench 3x6-10 0
Machine Shoulder Press3x10-12 0
DB Lateral Raise 3x15-20 0
Overhead Extensions 3x12-20 0
Pec Deck 3x10-15 0
W-Bar Pressdowns 3x12-20 0
0
Pull 2 0
Deadlift (top set) 3 108 237.6
Deadlift 3x5 96 211.2
Pendlay Row 3x6-10 0
Weighted Pullups 3x6-12 0
SA DB Rows 3x8-15 0
DB Hammer Curls 3x12-24 0
Bentover DB Flies 3x12-20 0
Cable W-Bar Curls 3x10-15 0
DB Shrugs 3x15-25 0
1RMs: (lbs)
Squat: 385
Bench: 285
Deadlift: 475
Total: 315
Week 1 Sets & RepWeight Week 2 Sets & RepWeight
Legs 1 Legs 1
Squat (top set) 5 87.5 192.5 Squat (top set) 1 97.5 214.5
Squat 3x8 77.5 170.5 Squat 3x3 87.5 192.5
DB RDL 3x8-12 0 DB RDL 3x8-12 0
Leg Press 3x10-15 0 Leg Press 3x10-15 0
Hamstring Curl 3x8-12 0 Hamstring Curl 3x8-12 0
Leg Extension 3x8-12 0 Leg Extension 3x8-12 0
Seated Calf Raise 4x15-20 0 Seated Calf Raise 4x15-20 0
0 0
Push 1 0 Push 1 0
Bench (top set) 3 87.875 193.325 Bench (top set) 5 83.125 182.875
Bench 3x5 78.375 172.425 Bench 3x8 73.625 161.975
Incline DB Bench 3x8-12 0 Incline DB Bench 3x8 0
DB Shoulder Press 3x6-10 0 DB Shoulder Press 3x6-10 0
KB Lateral Raise 3x15-20 0 KB Lateral Raise 3x15-20 0
Skull Crushers 3x12-20 0 Skull Crushers 3x12-20 0
Pec Deck 3x10-15 0 Pec Deck 3x10-15 0
Rope Pressdowns 3x15-20 0 Rope Pressdowns 3x15-20 0
0 0
Pull 1 0 Pull 1 0
Deadlift (top set) 1 117 257.4 Deadlift (top set) 3 111 244.2
Deadlift 3x3 105 231 Deadlift 3x5 99 217.8
Barbell Row 3x8-12 0 Barbell Row 3x8-12 0
Lat Pulldown 3x8-12 0 Lat Pulldown 3x8-12 0
Cable Row 3x8-12 0 Cable Row 3x8-12 0
DB Bicep Curls 3x12-20 0 DB Bicep Curls 3x12-20 0
Reverse Pec Deck 3x10-15 0 Reverse Pec Deck 3x10-15 0
Cable Hammer Curls 3x10-15 0 Cable Hammer Curls 3x10-15 0
Smith Machine Shrugs3x15-25 0 Smith Machine Shrugs3x15-25 0
 0 0
Legs 2 0 Legs 2 0
Squat (top set) 3 92.5 203.5 Squat (top set) 5 87.5 192.5
Squat 3x5 82.5 181.5 Squat 3x8 77.5 170.5
Hyperextensions 3x8-12 0 Hyperextensions 3x8-12 0
Walking Lunges 3x16-24 0 Walking Lunges 3x16-24 0
Hamstring Curl 3x8-15 0 Hamstring Curl 3x8-15 0
Leg Extension 3x8-12 0 Leg Extension 3x8-12 0
Standing Calf Raise 4x15-20 0 Standing Calf Raise 4x15-20 0
0 0
Push 2 0 Push 2 0
Bench (top set) 1 92.625 203.775 Bench (top set) 3 87.875 193.325
Bench 3x3 83.125 182.875 Bench 3x5 78.375 172.425
Incline BB Bench 3x6-10 0 Incline BB Bench 3x6-10 0
Machine Shoulder Pre3x10-12 0 Machine Shoulder Pre3x10-12 0
DB Lateral Raise 3x15-20 0 DB Lateral Raise 3x15-20 0
Overhead Extensions 3x12-20 0 Overhead Extensions 3x12-20 0
Pec Deck 3x10-15 0 Pec Deck 3x10-15 0
W-Bar Pressdowns 3x12-20 0 W-Bar Pressdowns 3x12-20 0
0 0
Pull 2 0 Pull 2 0
Deadlift (top set) 5 105 231 Deadlift (top set) 1 117 257.4
Deadlift 3x8 93 204.6 Deadlift 3x3 105 231
Pendlay Row 3x6-10 0 Pendlay Row 3x6-10 0
Weighted Pullups 3x6-12 0 Weighted Pullups 3x6-12 0
SA DB Rows 3x8-15 0 SA DB Rows 3x8-15 0
DB Hammer Curls 3x12-24 0 DB Hammer Curls 3x12-24 0
Bentover DB Flies 3x12-20 0 Bentover DB Flies 3x12-20 0
Cable W-Bar Curls 3x10-15 0 Cable W-Bar Curls 3x10-15 0
DB Shrugs 3x15-25 0 DB Shrugs 3x15-25 0
Week 3 Sets & RepWeight
Legs 1
Squat (top set) 3 92.5 203.5
Squat 3x5 82.5 181.5
DB RDL 3x8-12 0
Leg Press 3x10-15 0
Hamstring Curl 3x8-12 0
Leg Extension 3x8-12 0
Seated Calf Raise 4x15-20 0
0
Push 1 0
Bench (top set) 1 92.625 203.775
Bench 3x3 83.125 182.875
Incline DB Bench 3x8-12 0
DB Shoulder Press 3x6-10 0
KB Lateral Raise 3x15-20 0
Skull Crushers 3x12-20 0
Pec Deck 3x10-15 0
Rope Pressdowns 3x15-20 0
0
Pull 1 0
Deadlift (top set) 5 105 231
Deadlift 3x8 93 204.6
Barbell Row 3x8-12 0
Lat Pulldown 3x8-12 0
Cable Row 3x8-12 0
DB Bicep Curls 3x12-20 0
Reverse Pec Deck 3x10-15 0
Cable Hammer Curls 3x10-15 0
Smith Machine Shrugs 3x15-25 0
 0
Legs 2 0
Squat (top set) 1 97.5 214.5
Squat 3x3 87.5 192.5
Hyperextensions 3x8-12 0
Walking Lunges 3x16-24 0
Hamstring Curl 3x8-15 0
Leg Extension 3x8-12 0
Standing Calf Raise 4x15-20 0
0
Push 2 0
Bench (top set) 5 83.125 182.875
Bench 3x8 73.625 161.975
Incline BB Bench 3x6-10 0
Machine Shoulder Pres3x10-12 0
DB Lateral Raise 3x15-20 0
Overhead Extensions 3x12-20 0
Pec Deck 3x10-15 0
W-Bar Pressdowns 3x12-20 0
0
Pull 2 0
Deadlift (top set) 3 111 244.2
Deadlift 3x5 99 217.8
Pendlay Row 3x6-10 0
Weighted Pullups 3x6-12 0
SA DB Rows 3x8-15 0
DB Hammer Curls 3x12-24 0
Bentover DB Flies 3x12-20 0
Cable W-Bar Curls 3x10-15 0
DB Shrugs 3x15-25 0