Jump rope - 6:00 warmup

Flat bench wide grip barbell press - 135×15, 185×12, 225×10, 245×8

Standing cable tricep extension - 100×16, 120×15, 150×15, 160×15

Incline smith machine press - 185×12, 225×12, 245×12, 265×8, 265×8

Reverse cable tricep extension - 100×15, 110×15, 120×15, 130×15

Decline dumbell press - 70×12, 75×12, 80×12, 90×12

Seated dumbell tricep extension - 25×15, 30×15, 35×12, 40×10

Standing cable flye’s - 60×12, 70×12, 80×12, 90×5

Dips - 20, 20, 20, 20

ABDOMINALS

Nautilus machine crunch - 210×35, 210×35, 210×35, 210×35, 210×35

Bench support side bends - 16, 16, 16, 16, 16

Glute ups Bench supported - 22, 22, 22

Jump rope - 5 minute warm up

Pullups - 15, 15, 15, 15

Seated easy bar preacher curl - 65×15, 75×12, 85×10, 90×7

Lat Pulls - 120×12, 135×12, 150×12, 165×12

Standing Dumbell curl - 30×12, 32.5×12, 35×12, 40×8

Seated cable row (close grip) - 120×12, 135×12, 150×12, 165×12, 180×12

Dumbell hanging bicep curl - 20×12, 20×12, 20×12, 22.5×12

Seated concentration curl - 20×12, 22.5×12, 22.5×11, 25×8

One arm dumbell row - 70×12, 80×12, 90×12, 100×12

ABDOMINALS

Cable Woodchop - 50×20, 60×20, 70×20, 80×20, 90×20

Cable curl- 190×20, 200×20, 200×20, 200×20, 200×20

Cable oblique twist - 90×12, 100×12, 110×12, 120×10, 120×10
 

Squats - 135×15, 225×12, 315×8, 345×6

Overhead Barbell Press - 115×20, 135×16, 165×12, 175×12

Leg Press - 180×12, 270×12, 360×12, 450×12, 540×12, 630×5

Leaning dumbell lateral raise - 20×12, 25×12, 30×12, 35×10

Leg Extensions Life fit MTS (single) - 100×15, 120×15, 140×12, 150×12

Cable front raises Life fit machine - 30×12, 30×12, 30×12, 35×10

Leg curls Life fit MTS (single) - 50×12, 70×12, 90×12, 110×12

Smith Machine Shrugs:
Front grip - 185×12, 205×12, 225×12, 245×12
Rear grip - 185×12, 205×12, 225×12, 245×12

Hammer Strength shrugs - 180×12, 270×12, 290×12, 310×10, 310×12

Seated calf raises - 90×12, 110×12, 130×12, 130×12

Cable crosses - 20×20, 25×15, 30×12, 30×12

ABDOMINALS

Cable curls (outside machine) - 95×20, 95×20, 95×20, 95×20

Lying cable knee to chest - 50×12, 35×15, 42.5×12, 42.5×12, 42.5×12, 42.5×12, 42.5×12, 42.5×12, 42.5×12

Life Fit crunch - 140×15, 140×20, 140×20, 140×20

Decline suspended situp - 20, 20, 20

Incline Barbell Press - 135×15, 185×12, 225×10, 245×5

Incline dumbell tricep extension - 27.5×15, 30×15, 35×12, 40×8

Barbell bench press - 185×12, 205×10, 205×9, 205×7

cable rope tricep extension - 40×15, 50×15, 60×15, 70×15

Barbell decline press - 155×12, 175×12, 195×12, 225×10

Dumbell tricep kickbacks - 20×15, 25×15, 27.5×15, 27.5×15

Precore seated flys - 140×15, 160×15, 180×15, 200×15, 220×12, 240×10

Seated tricep extension (cybex machine) - 70×15, 90×15, 110×15, 130×12

ABDOMINALS

Kneeling Cable crunches - 190×20, 200×20, 200×20, 200×20, 200×20,

Decline suspended situp - 15, 15, 16, 16

Hammer Strength crunch - 150×25

Oblique cable twist - 70×12, 80×12, 90×10, 100×12

Pullups wide grip - 15, 13, 13, 14, 11

seated dumbell curl - 30×15, 32.5×10, 32.5×9, 32.5×10

Hammer strength Seated Row:

Wide Grip - 180×12, 230×8, 230×9
Close Grip - 180×12, 230×12, 270×9

Incline dumbell curl - 27.5×11, 27.5×11, 27.5×12, 27.5×11

Cable Hammer curl (single) - 20×15, 30×15, 40×10, 40×12

Bent over barbell row - 95×12, 95×12

Seated preacher curl (precore machine) - 50×11, 50×12, 50×12, 60×10, 70×10
ABDOMINALS

Hanging leg lifts - 20, 15, 15, 15, 15, 13, 10

Rocky’s - 10, 10

Post workout meal - IDS Test tube (42g) and Glucose (70 carbs)

Meal 2 - Metrix big 100 and Organic fruit bar.

Meal 3 - Caseine vanilla shake with banana

Meal 4 - Turkey sandwich, non fat yogurt and a bag of almonds

Meal 5 - turkey sandwich and yogurt

Meal 6 - Power crunch bar and a bag of almonds

Meal 7 -  6oz pink salmon and carrots

Meal 8 -  8oz cottage cheese

Squats - 135×15, 185×12, 245×10, 295×10, 335×8, 365×8

Smith Machine shoulder press - 95×15WU, 135×15, 165×15, 195×10, 215×8, 215×8

lying Leg curl single - 80×12, 90×12, 100×10, 110×8

Seated dumbell front raises - 20×15, 25×15, 25×15, 30×12, 30×12

Leg extensions single - 150×12, 150×12, 165×12, 165×10

Dumbell upright row - 25×15, 30×15, 35×13, 40×10, 45×8

Standing calf raises - 245×15, 265×15, 265×15

ABDOMINALS

Decline situps with medicine ball - 8×30, 8×30, 8×30,

Cable side bends - 150×12, 160×12, 160×12, 170×12, 170×12

Dumbell incline press - 60×20, 80×15, 90×15, 100×15, 100×15

Single reverse cable tricep extension -40×15, 50×15, 60×12, 60×8

Smith Machine incline press - 185×12, 195×12, 215×12, 235×10, 255×8

Close grip tricep press - 70×15,90×15, 100×15, 110×15, 110×15

Smith machine decline press - 185×12, 205×12, 225×12, 235×8

Skull crushers - 70×15, 80×8, 70×12, 70×12

Engaged dumbell incline fly - 40×15, 45×15, 50×12, 55×8

ABDOMINALS

Nautilus crunch machine - 210×35, 210×35, 210×35, 210×15

Cable side bend pull downs - 120×20, 140×20, 160×15, 170×15

Dumbell side bends - 70×20, 75×15, 80×15, 85×12, 90×12, 95×12

Oblique cable twist - 80×12, 90×12, 100×12

Standing dumbell drop sets -

Legs and Shoulders

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Jump rope - 5:00 minute warm-up

Static Squats - 405×4, 455×4, 495×4
Setting 7 - 405×4, 455×4, 495×4
Setting 8 - 405×4, 455×4, 4554
Setting 9 - 365×4
No setting - 365×5

Barbel upright row - 75×12, 80×12, 85×12, 90×10, 95×10

Leg extensions single - 160×12, 180×12, 200×10, 220×6

Standing front dumbell raises - 20×15, 27.5×15, 30×12, 35×8

Seated single leg curl - 90×12, 100×12, 120×10, 120×12

Arnolds - 35×12, 40×12, 45×12, 55×12
60×15

Seated calf raises (no hands on handle) - 100×12, 110×12, 120×12, 130×12, 140×10

Smith machine shrugs -
rear grip -185×15, 205×15, 205×15
Front grip -185×15, 205×15

Bench Step ups - 30×10, 30×10, 35×10, 35×10

Neck - 22.5×20, 22.5×17

ABDOMINALS

Cable knee to chest - 80×20, 90×15, 100x 15, 110×12, 120×12

Cable side bends - 100×25, 110×15, 120×15, 130×15, 140×15, 150×15, 160×15

Bench glute ups using workout ball
- 22, 22, 22