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

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

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

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

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

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

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

Standing DB Curls
10 @ 30
10 @ 35
10 @ 40
8 @ 45

Skullcrusher VIDEO
4 x 10 @ 90

DB Hammer Curl
3 x 6 @ 30 > 35 > 40

1-Arm Triceps Pressdown VIDEO
4 x 10 @ 20

Cable Lateral Raise VIDEO
5 x 10 @ 10

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