ARMS

BB CG BENCH PRESS - 90LB 2X8, 70LB 1X8
EZ PREACHER CURL - 30LB 1X12, 40LB 1X8, 30LB 1X10

EZ SKULLCRUSHER - 30LB 1X12, 40LB 2X8
HC HAMMER CURL - 30LB 1X12, 40LB 2X8

MACHINE PUSHDOWN - 40LB 1X12, 50LB 1X10, 60LB 1X6
DB CURL - 20LB 1X12, 25LB 1X6

TRICEP DIP - 3XFAILURE

LEGS

BB SQUAT - 90LB 1X12, 110LB 1X10, 140LB 1X8, 110LB 1X10
LEG PRESS - 270LB 1X12, 360LB 1X10, 450LB 1X8, 360LB 1X10
LEG EXTENSION - 100LB 1X12, 110LB 1X12, 120LB 1X12, 100LB 1X12

LEG CURL - 120LB 1X12, 130LB 1X10, 140LB 1X8
STANDING CALF RAISE - 210LB 1X12, 330LB 1X12, 405LB 1X0

CHEST

DB INCLINE - 50LB 1X12, 55LB 2X8, 30LB 1X12
DB FLAT - 50LB 1X10, 60LB 1X8, 55LB 1X8, 30LB 1X8

DECLINE SITUP - 35LB 1X15, 45LB 2X15, 25LB 1X15

DB INCLINE FLY - 20LB 1X12, 25LB 1X10, 30LB 1X8, 25LB 1X8
CHEST DIP - 3XFAILURE

KNEE RAISE - 4X15

CARDIO

BEGINNER SWIMMING LESSONS

+ STANDING CALF RAISE - 210LB 1X12, 330LB 1X12, 405LB 1X12, 230LB 1X12

LEGS/TRICEP

BB SQUAT - 90LB 1X12, 140LB 1X10, 160LB 1X4, 140LB 1X4, 90LB 1X12
LEG PRESS - 270LB 2X12, 360LB 2X12, 450LB 1X5, 410LB 1X6

SKULL CRUSHER - 40LB 1X12, 50LB 1X10, 60LB 1X8, 50LB 1X10
PULL DOWN - 30LB 1X12, 40LB 1X12, 50LB 1X8, 60LB 1X6, 40LB 1X12

LEG EXTENSION - 90LB 1X12, 100LB 1X12, 110LB 1X12, 120LB 1X12

SUPERSET TRICEP DIP/BB SQUAT - BW/90LB 1X12/8, 25LB/90LB 1X12/8, 35LB 1X12/8, 45LB/90LB 1X12/8, 70LB 1X12/0

BACK

BB DEADLIFT - 90LB 1X12, 140LB 1X12, 160LB 1X10, 180LB 1X10, 230LB 1X4, 90LB 1X12
W/G PULLUP - BW 5X8
BB B/O ROW - 50LB 2X12, 70LB 1X12 2X10
MACHINE LAT PULLDOWN - 60LB 1X12, 70LB 1X10, 80LB 2X8
DB ROW - 60LB 1X12, 50LB 3X12

LEG RAISE - BW 1X20/15/10

CHEST

DB FLAT - 30LB 1X12, 50LB 1X12, 55LB 1X10, 60LB 1X8 DROPSET 60LB/40LB 1X6/6
DB INCLINE - 50LB 3X8, 45LB 1X8

DECLINE SIT UP - 25LB/BW 1X15/5, 35LB/BW 2X15/5

DB DECLINE - 30LB 4X12
DB FLAT - 35LB 1X12, 55LB 1X8 2X7, 35LB 1X12

LEG RAISE - 1X20/15/10

PUSH UP - 1X20

SHOULDER/BICEP

DB SHOULDER PRESS - 20LB 1X12, 25LB 1X12, 3OLB 2X12, 35LB 2X10

SUPERSET DB SHRUG/BB UPRIGHT ROW - 50LB/40LB 2X12/12, 60LB/60LB 2X12/8

BB PREACHER CURL - 20LB 2X12, 25LB 1X10, 30LB 1X8

SUPERSET DB ARNOLD PRESS/BB HAMMER CURL - 20LB/20LB 2X12/12, 25LB/30LB 1X12/8, 30LB/30LB 1X12/8 1X0/8

DB CURL - 15LB 1X12, 20LB 2X12
LATERAL RAISE - 15LB 3X8

LEGS/TRICEP

BB SQUAT - 90LB 2X12, 140LB 1X3, 110LB 2X12, 120LB 2X12
LEG PRESS - 270LB 2X12, 360LB 2X8, 320LB 1X12

BB REV/G PRESS - 50LB 2X12, 70LB 1X7/8, 60LB 1X12
BB LYING TRI EXT. - 50LB 2X12, 60LB 2X12, 50LB 1X12

CALF RAISE - 210LB 1X12, 300LB 2X12, 405LB 2X12

MACHINE PULL DOWN - 30LB 1X12, 40LB 2X12, 50LB 1X8, 40LB 1X12
BB REV/G PRESS - 90LB 3X6

BB SQUAT - 90LB 1X12, 140LB 1X7, 90LB 1X12
LEG EXT. - 70LB 1X12, 80LB 1X12, 90LB 1X12, 100LB 1X12
MACHINE LEG CURL - 110LB 1X12, 120LB 1X12, 130LB 1X7

BACK

BB DEADLIFT - 90LB 2X12, 140LB 1X10, 160LB 1X10, 180LB 2X8, 230LB 1X1, 90LB 1X12
W/G PULL UP - BODYWEIGHT 5X8
BB B/O ROW - 50LB 2X12, 70LB 1X10, 90LB 1X8, 50LB 1X12
DB ROW - 60LB 2X12 1X10/8
MACHINE LAT PULL DOWN - 50LB 1X12, 60LB 1X12, 70LB 1X12, 80LB 2X8, 70LB 1X12
T-BAR ROW - 45LB 3X8

CHEST

DB INCLINE - 20LB 1X12, 55LB 1X7, 50LB 2X8, 30LB 1X8, DROPSET 55LB/30LB 1X6/6
DB FLAT - 50LB 2X8, 55LB 1X8, 30LB 1X8
BB FLAT - 90LB 1X8/6, 70LB 1X8/7
DB FLAT - 55LB 1X0, 30LB 1X12/10/8

PUSH UP - 1X0

SHOULDERS

DB SEATED SHOULDER PRESS - 30LB 3X12
DB SHRUGS - 60LB 3X12, 50LB 2X8, 40LB 1X10, 30LB 1X12
DB ARNOLD PRESS - 20LB 3X12
BB UPRIGHT ROW - 30LB 3X12

DB FLAT BP - 50LB 1X10

BACK/TRICEP

BACK -

BB DEADLIFT - 90LB 2X12, 180LB 2X8, 140LB 1X9
DB ROW - 60LB 1X12/10/8/8/6
WIDE GRIP PULL UP - BODYWEIGHT 5X8
(MACHINE) LOW ROW - 60LB 3X12, 70LB 2X12

TRICEP -

BB REVERSE/CLOSE GRIP BP - 50LB 2X12, 70LB 2X8, 60LB 1X9
BB LYING TRICEP EXT. - 50LB 2X12/10, 50LB 1X8
(MACHINE) SEATED TRICEP EXT. - 30LB 2X10
(MACHINE) TRICEP PULLDOWN - 40LB 1X6, 30LB 2X12

LEGS

LEGS

SQUATS - 90LB 2X12, 140LB 2X8, 90LB 1X12
LEG PRESS - 270LB 2X12, 360LB 1X8, 270LB 1X12

CALF RAISES - 210LB 3X12, 405LB 1X12, 225LB 1X12

LEG EXTENSION - 80LB 3x12
LEG CURL (HAMSTRING) - 120LB 3X12

LEG RAISES - BODYWEIGHT 3X15

CHEST/BICEP

CHEST -

DB INCLINE - 25LB 1X12, 50LB 3X8, DROP SET 50LB/30LB 1X6/8
DB FLAT - 50LB 1X12/5/6, 40LB 1X8, DROP SET 50LB/30LB 1X6/8
CHEST DIPS - BODYWEIGHT 2X12, 1X8
DB FLAT - 30LB 3X12
MACHINE INCLINE - 110LB 1X12/6, 90LB 1X12
PUSH UPS - 1X20/15/10

BICEP -

HAMMER CURL - 20LB 2X12, 30LB 2X8
PREACHER CURL - 20LB 1X12, 25LB 2X8
DB CURL - 15LB 1X12, 20LB 2X12