[ka]

Warm Ups Not Included


Bench *
185x12, 205x10, 225x8, 250x4, 135x25
Seated Row *
135x12, 150x10, 165x10, 195x4, 90x25

Front Squat *
185x5, 205x5, 225x3
Back Squat *
185x8, 205x8, 225x8
Seated Leg Curl *
145x10, 145x10, 130x12

D.B. Shoulder Press (Weight Each Hand) *
80'sx10, 80'sx10
D.B. Shrugs (Weight Each Hand) *
100'sx12, 100'sx10

Bar Curl (Straight Bar) *
45x30
Skull Crusher (Straight Bar) *
45x30

* Done as Super Sets

[ka]

Warm Ups not included

Felt Like Mixing It Up With Drop Sets


Leg Press *
(605x10, 515x10, 428x10, 335x10, 245x15)

Seated Leg Curl *
(160x10, 130x10, 85x10, 50x15)

Bench *
(245x6, 195x8, 145x12, 95x12)

Lat Pulldown *
(150x8, 130x8, 100x10, 80x15)

D.B. Lat Raise (Weight Each Hand) *
30'sx10, 20'sx10, 10'sx10

D.B. Rear Fly (Weight Each Hand) *
30'sx10, 20'sx10, 10'sx10

* All Done As Drop Sets

[ka]

Push, Pull, Lower

Warm Ups not included

Weighted Dips
Bdy+45x5, Bdy+70x5, Bdy+90x5, Bdy+115x3, Bdyx20

T-Row
180x10, 225x5, 250x5, 250x3, 180x10

Front Squat
185x5, 205x5, 225x5, 225x5, 185x5

Messed around with some Arm ISO

[ka]

Horizontal Upper

Incline D.B. Press (Weight Each Hand)*
85'x10, 95'sx10, 105'sx6, 110'sx5
Seated Row *
150x10, 165x10, 180x6, 195x5

Bench **
185x10, 185x10, (185x10/135x10 strip set)
T-Row **
135x10, 135x10, (135x10/90x10 strip set)

Close Grip Bench
135x10, 135x10

* Super Sets With Rest
** Super Sets No Rest

[ka]

Lower

Squat
185x10, 205x8, 225x5, 245x5, 275x5, 295x3

Bar Lunge
135x6, 135x6, 135x6

Leg Press
500x10, 500x10, 500x10

Seated Leg Curl
130x10, 130x10, 130x10

[ka]

Vertical Upper

Warm ups not included

D.B. Shoulder Press (Weight Each Hand)
80'sx10, 85'sx9, 90'sx6, 60'sx12

Chins (Underhand Grip) *
12, 10, 10
Dips *
15, 15, 15

D.B. Lat Raise (Weight Each Hand) **
25'sx10, 20'sx10
D.B. Rear Fly (Weight Each Hand) **
25'sx10, 20'sx10

D.B. Hammer Curl
25'sx12, 30'sx10

D.b. Shrugs
100'sx12, 100'sx12

* Superset with rest
** Superset no rest

[ka]

Legs

Warm ups not included

Squat
185x5, 225x2, 255x2, 275x1, 315x1, 335x1, 365x1, 315x5, 315x5, 225x12


Bar Lunge
135x5, 135x5, 155x5, 155x5

Seated Leg Curl
130x15, 130x15

[ka]

Cardio - Not sue if this was wise after leg day

45 minute medium intensity bike ride

[WhiteLightning]

Originally Posted by ka

Cardio - Not sue if this was wise after leg day

45 minute medium intensity bike ride

That's about what I do most times. Never hurt me none.

[ka]

Horizontal Upper

Incline D.B. Press (Weight Each Hand) *
85'sx10, 95'sx10, 105'sx6, 110'sx6

Seated Row *
150x10, 165x10, 180x6, 195x6


Bench **
185x10, 205x10, (205x8/132x12 strip set)

T-Row **
135x10, 155x10, (155x10/90x12 strip set)


Close Grip Bench
135x12, 155x10

Kick Backs
15x12, 15x12

* Super Set With Rest
** Super Set No Rest