T-Bar Row VIDEO
2 x 15 @ 45
10 @ 90
8 @ 135
6 @ 180
HS Reverse Pulldown VIDEO
15 @ 90
10 @ 180
8 @ 230
6 @ 250 > 8 @ 180
Seated Wide Cable Row VIDEO
12 @ 150
10 @ 160
10 @ 170
10 @ 180
Dual Cable Pulldown VIDEO
12 @ 70
10 @ 75
8 @ 80
Machine Biceps Curl
12 @ 90
10 @ 100
10 @ 110
10 @ 120 > 10 @ 100 > 10 @ 80 > 10 @ 60
1-Arm Cable Curl VIDEO
12 @ 25
10 @ 30
8 @ 35
8 @ 40
Seated Calf VIDEO
20 @ 90
20 @ 110
15 @ 140
15 @ 160
10 @ 180
HS Dip Machine VIDEO
15 @ 140
12 @ 200
10 @ 220
10 @ 240
Overhead Triceps Rope Extension VIDEO
10 @ 60
10 @ 65
8 @ 70
6 @ 75
1-Arm Overhead DB Extension
5 x 12 @ 40
1-Arm DB Hammer Curl
4 x 10 @ 40
Preacher Curl VIDEO
4 x 12 @ 50
1-Arm Cable Biceps Curl VIDEO
2 x 10 @ 25
10 @ 30
8 @ 35
1-Arm Cable Lateral Raise
2 x 12 @ 10
10 @ 15
8 @ 20
1-Arm Upright Row
5 x 10 @ 45
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
Seated Calf Raise VIDEO
2 x 20 @ 90
20 @ 110
15 @ 130
10 @ 150
T-Bar Row VIDEO
2 x 15 @ 45
10 @ 90
8 @ 135
6 @ 180
HS Reverse Pulldown VIDEO
15 @ 90
10 @ 180
8 @ 230
6 @ 250 > 8 @ 180
Seated Wide Cable Row VIDEO
12 @ 150
10 @ 160
10 @ 170
10 @ 180
Dual Cable Pulldown VIDEO
12 @ 70
10 @ 75
8 @ 80
DB Biceps Concentration Curl
12 @ 25
10 @ 40
10 @ 45
1-Arm Cable Curl VIDEO
12 @ 25
10 @ 30
8 @ 35
8 @ 40
Rope Cable Curl
12 @ 35
10 @ 40
10 @ 45
10 @ 50
Seated Calf Raise VIDEO
5 x 20 @ 90
Squat
2 x 10 @ 135
10 @ 225
8 @ 275
8 @ 315
Hack VIDEO
12 @ 180
12 @ 270
12 @ 360
10 @ 450
8 @ 540 > 12 @ 270
Walking Lunge VIDEO
10 @ 50
2 x 10 @ 70
Close-Stance Press VIDEO
12 @ 270
12 @ 360
10 @ 450
10 @ 540
10 @ 630
Seated Hamstring Curl
2 x 10 @ 125
2 x 10 @ 130
Superset:
1. Lateral DB Raise
8 @ 15
8 @ 20
8 @ 25
8 @ 30
2. Front DB Raise
8 @ 15
8 @ 20
8 @ 25
8 @ 30
HS Seated Shoulder Press VIDEO
12 @ 90
10 @ 180
8 @ 230
6 @ 250
Preacher Bar Lateral Raise
2 x 10 @ 20
2 x 8 @ 30
Superset: VIDEO
1. Skullcrusher
4 x 10 @ 70
2. Close-grip Bench
4 x 10 @ 70
Standing DB Hammer
8 @ 40
10 @ 35
10 @ 30
15 @ 25
FM Seated Cable Curl VIDEO
12 @ 45
10 @ 50
8 @ 60
8 @ 65
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
Worked out with my buddy tonight. Gettin’ BIG!
Seated Calf Raise VIDEO
15 @ 50
15 @ 90
15 @ 140
12 @ 160
10 @ 180
HS Deadlift VIDEO
10 @ 90
10 @ 180
2 x 6 @ 270
Close-Grip Pulldown VIDEO
10 @ 120
10 @ 130
10 @ 140
10 @ 150
8 @ 160
HS Pulldown VIDEO
10 @ 140
10 @ 160
10 @ 180
10 @ 200
Dual Cable Pulldown w/ Twist VIDEO
10 @ 60
10 @ 70
8 @ 80
6 @ 85
1-Arm Cable Curl VIDEO
10 @ 20
10 @ 25
8 @ 30
8 @ 35
Standing DB Curl
5 x 10 @ 45
Hack VIDEO
2 x 10 @ 90
Smith Close Squat
2 x 10 @ 90
10 @ 140
10 @ 180
10 @ 230
8 @ 270
Donkey Calf Raise VIDEO
20 @ 90
15 @ 180
2 x 12 @ 270
Leg Press
15 @ 360
12 @ 450
10 @ 540
10 @ 630
8 @ 720 > 15 @ 360
1-Leg Press
10 @ 180
10 @ 230
10 @ 250
10 @ 270
Extension VIDEO
12 @ 200
10 @ 210
10 @ 220
10 @ 230
10 @ 240
8 @ 250
Calf Press VIDEO
20 @ 270
20 2 320
15 @ 360
15 @ 450
Extension