bench

bench
135 x 12,15
225 x 5
245 x 2
275 x 7,4
225 x 5
185 x 8
135 x 12

ez curls
90 x 8
80 x 8
60 x 12,10

curl machine
decline bench
135 x 5
225 x 5,5,5
chest press machine

walk/run 1 mile 12ish minutes

legs / back

warmup 5 mins.

rack pulls from just above knee. 4th hole, white rack
135
225
315 x 5
405 x 4
465 x 3
495 x 2
515 x 1
535 x 1
555 x 1
575 x 1
600 x 1

shrugs
315 x 5,5,5
225 x 8,10,12
135

leg sled
300 x 8,12
400 x 5,8
500 x 5,8
600 x 6,6,6

machine cable rows

bench

bench
135 x 8
185 x 5
225 x 5
275 x 2
305 x 1
315 x 2
275 x 5,5,6
225 x 8
185 x 10
135 x 10

incline
135 x 5,5,5

lat raises
ez curls
cable curls
oh db tri extensions
rope tris
abs

back / legs

dl
135 x 5
185 x 5
225 x 5
275 x 3
315 x 5
335 x 2

dl lockouts
315 x 5
405 x 5
495 x 3
515 x 3
535 x 3
555 x 3
565 x 0

front squats
95 x 5,5,5

leg sled
200 x 8
300 x 5
400 x 5
500 x 5
600 x 5,5,5

hamtracker

bench / run

bench
135 x 10
185 x 10
225 x 10
235 x 8
245 x 5

inclines
135 x 5,6,8

ez curls
80 x 8
50 x 12,12,12

cable curls
rope tris
db curls
lat raises
machine curls

toe-heel run 1 mile

push jerks

sloppy push jerk presses
45 x 8
135 x 5
155 x 5
175 x 3
185 x 1
195 x 1

bench
135
225 x 12,5,6

ez curls
cable curls
pec machine
curl machine

squats

5 mins eliptical
front squats
warmups w bar
95 x 5,5
115 x 5
135 x 2

lockouts
225 x 8
315 x 5
405 x 5
455 x 5
475 x 2
495 x 2

leg sled
400 x 5,5,5,5,5,5,5,5

leg extensions

Bench

bench
135 x 10
185 x 5
225 x 5
275 x 2
295 x 1
315 x 1
325 x 1
285 x 2

inclines
135 x 8
155 x 6,6,6,6

declines
135 x 10
225 x 5
275 x 5
285 x 4
295 x 2,1

rope tris
ez curls
db curls
machine curls