Seated Calf VIDEO
20 @ 90
20 @ 110
15 @ 140
15 @ 160
10 @ 180
Incline Barbell Press
10 @ 135
10 @ 185
8 @ 215
4 @ 275
3 @ 275
Incline Press/Fly VIDEO
2 x 10 @ 40
2 x 10 @ 45
CG Incline DB Press VIDEO
12 @ 55
10 @ 65
10 @ 70
10 @ 75
Superset:
1. Skullcrusher VIDEO
12 @ 60
3 x 10 @ 60
2. 1-Arm Skullcrusher
10 @ 30
3 x 8 @ 30
Low Cable Crossover VIDEO
4 x 10 @ 20
Machine Incline Press VIDEO
25 @ 90
12 @ 140
10 @ 180
10 @ 230
10 @ 270
HS Flat Press VIDEO
15 @ 90
12 @ 140
10 @ 180
8 @ 200
Mid Cable Crossover VIDEO
15 @ 45
12 @ 50
10 @ 60
10 @ 70
Triceps Pressdown VIDEO
15 @ 95
15 @ 100
15 @ 105
15 @ 110
Overhead Triceps Extension VIDEO
12 @ 40
12 @ 50
10 @ 60
10 @ 70
Smith Incline Press VIDEO
2 x 12 @ 90
10 @ 180
8 @ 230
6 @ 270
Incline DB Press VIDEO
10 @ 80
10 @ 90
10 @ 100
8 @ 100
Inc DB Fly
10 @ 35
10 @ 40
10 @ 45
10 @ 50
High Cable Crossover VIDEO
15 @ 40
12 @ 45
2 x 10 @ 50
Triceps Pressdown VIDEO
15 @ 80
15 @ 90
12 @ 100
12 @ 110
Overhead Rope Extension VIDEO
15 @ 35
15 @ 50
12 @ 65
12 @ 70
Smith Incline Press VIDEO
2 x 12 @ 90
10 @ 180
8 @ 230
6 @ 270 > 15 @ 90
Incline DB Press VIDEO
4 x 10 @ 100
Incline DB Fly
10 @ 40
10 @ 45
10 @ 50
10 @ 55
High Cable Crossover VIDEO
15 @ 35
12 @ 45
10 @ 50
10 @ 55
Pec-Dec VIDEO
3 x 15 @ 150
Triceps Pressdown VIDEO
12 @ 100
10 @ 105
10 @ 110
10 @ 115
Skullcrusher VIDEO
3 x 10 @ 90
HS Incline Chest VIDEO
2 x 15 @ 90
12 @ 140
12 @ 180
10 @ 230
HS Wide Press VIDEO
10 @ 270
10 @ 320
10 @ 360
8 @ 410 > 10 @ 270 > 15 @ 90
1-Arm Cable Crossover VIDEO
15 @ 20
12 @ 25
10 @ 30
8 @ 35
HS Dip Machine VIDEO
10 @ 190
10 @ 210
10 @ 230
Machine Chest Press VIDEO
12 @ 140
10 @ 160
10 @ 180
10 @ 200
Superset:
1. Preacher Pullover VIDEO
4 x 10 @ 50
2. Preacher Close Grip Press
4 x 10 @ 50
Incline Barbell Press
15 @ 135
10 @ 185
10 @ 225
5 @ 275 > 10 @ 135
HS Wide Press VIDEO
10 @ 270
10 @ 320
10 @ 360
8 @ 410 > 12 @ 180
HS Incline Press VIDEO
20 @ 90
12 @ 180
10 @ 230
8 @ 270
Low Cable Crossover VIDEO
10 @ 60
10 @ 50
15 @ 45
20 @ 40
Overhead Rope Extension VIDEO
15 @ 50
15 @ 55
12 @ 65
12 @ 70
Machine Triceps Pressdown VIDEO
15 @ 150
3 x 12 @ 150
Machine Incline Press VIDEO
20 @ 90
12 @ 180
10 @ 230
10 @ 270
10 @ 320
8 @ 360 > 12 @ 180
Machine Flat Press VIDEO
12 @ 180
10 @ 230
10 @ 250
8 @ 270
High Cable Crossover VIDEO
15 @ 30
15 @ 35
12 @ 40
12 @ 45
12 @ 50
Incline Cable Fly
12 @ 30
10 @ 35
10 @ 40
10 @ 45
10 @ 50
V-Stance Calf Raise VIDEO
2 x 25 @ 90
2 x 25 @ 180
2 x 20 @ 230
Triceps Pressdown VIDEO
5 x 15 @ 100
Skullcrusher VIDEO
5 x 10 @ 125
Bench VIDEO
2 x 12 @ 135
10 @ 225
5 @ 315 > 5 @ 225 > 5 @ 135
Incline DB Press VIDEO
10 @ 100
10 @ 110
10 @ 120 > 15 @ 70
HS Flat Press VIDEO
10 @ 90
10 @ 140
10 @ 180
8 @ 230
HS Decline Press
12 @ 180
10 @ 230
10 @ 270
8 @ 320
Stability Ball Crunch VIDEO
250
Triceps Pressdown VIDEO
12 @ 100
12 @ 110
12 @ 120
10 @ 130
Seated Calf Raise VIDEO
20 @ 50
15 @ 90
12 @ 140
12 @ 160
10 @ 180
Bench Press VIDEO
2 x 12 @ 135
12 @ 185
10 @ 235
Incline 21s VIDEO
4 x 21 @ 135/45
HS Decline Press
10 @ 180
10 @ 270
10 @ 360 > 10 @ 180
1-Arm Cable Fly VIDEO
10 @ 20
10 @ 25
10 @ 30
10 @ 35
Superset:
1. Low Cable Crossover VIDEO
4 x 10 @ 25
2. V-Bar Pressdown VIDEO
4 x 10 @ 70
1-Arm Reverse Triceps Pressdown VIDEO
12 @ 15
12 @ 20
12 @ 25
12 @ 30
Incline DB Press VIDEO
15 @ 55
12 @ 70
10 @ 100
10 @ 110
10 @ 120
12 @ 70
DB Triple Press VIDEO
4 x 21 @ 55
DB Incline Fly
4 x 10 @ 40
HS Wide VIDEO
15 @ 180
12 @ 230
12 @ 270
12 @ 370
FM 21 Flys VIDEO
3 x 21 @ 50
Superset:
1. Triceps Pressdown VIDEO
15 @ 95
15 @ 100
12 @ 105
12 @ 110
2. 1-Arm Pressdown VIDEO
15 @ 10
15 @ 15
12 @ 20
10 @ 25