daYDreAmErX’s World !

CGBP
65×10x1
89×10x1
89×8x3
75×12x1
75×10x1

Alt. DB Curls (supinating)
25×8x3

OH DB Tricep Extensions
50×12x2 (technical PR + 1 set)
50×11x1

—- supersetted with —-

Low-Pulley Cable Curls (ez-bar)
50×12x3

Pulldown Abs
140×8x5

—- supersetted with —-

Low-Pulley Wrist Curls
50×20x2
50×14x3

BB Wrist Curls (close-grip)
65×6x3

::::Number of sets:::: 29

Smith Machine Shoulder Press
55×15x1
75×4x1
85×1x1
95×1x1
100×5x3

Flat DB Press
35×10x1
40×6x3

Incline BB Press
67×10x3

DB Lateral Raises
15×10x3

Rear Delt Raises
10×6x3

::::Number of sets:::: 20

SLDLs
95×15x2
135×12x3
157×6x2
179×4x2

Leg Press
225×8x2
315×4x1
381×3x5

Seated Calf Raises
160×8x4 (in/out/in/out)

Leg Extensions
60×10x3

Free Motion Squat Machine
135×12x3

::::Number of sets:::: 27

T-Bar Rows
90×10x1
100×5x1
115×5x3

Hammer Chinups (assisted)
60×4x3

HS Iso High Rows
58×15x1
98×12x4 (1 plate)

Latpulldowns (wide-grip)
105×6x3

DB Shrugs
70×15x3

—- supersetted w/ —-

DB Pullover
40×6x3

::::Number of sets:::: 22

BW Dips
BWx8×3

—- supersetted w/ —-

Hammer Chinups (assisted)
80×10x3

OH Cable Tricep Extensions (rope)
70×10x4

Thick Bar Curls
45×8x4

Cable Pushdowns (v-bar)
60×15x2
80×8x2

—- supersetted w/ —-

DB Hammer Curls
20×8x4

Pulldown Abs (standing)
130×15x3

—- supersetted w/ —-

Reverse Cable Curls (ez-bar)
30×12x3

::::Number of sets:::: 24

Leg Press
135×10x1
225×10x10

Rack Pulls
135×5x1
185×3x1
205×1x1
225×1x1
245×1x1
267×1x1
286×1x1 (missed)

Seated Leg Curls
70×12x4

—- supersetted w/ —-

Standing Calf Raises
200×12x4

Donkey Calf Raises (pause at top; slow and controlled)
220×12x3

Crazy biyatch sauna
20 min

::::Number of sets:::: 29

HS Iso Incline Press
58×12x2
78×8x1
98×6x3

High Incline Smith Machine Press
65×10x1
75×8x3
95×6x2

Machine Dips
120×12x4

DB Lateral Raises
15×8x3

Low-Incline DB Flies
25×6x3

::::Number of sets:::: 22

Hammer Chins (assisted)
80×15x2
80×10x1

Bent-Over BB Rows
67×8x1
89×6x1
99×6x4

Latpulldowns (wide-grip)
60×15x1
75×10x1
90×6x1
105×6x1
90×6x1
75×10x1
60×20x1

Seated Cable Rows
90×10x3

BB Shrugs
135×10x2
225×8x2

DB Pullovers
40×6x3

::::Number of sets:::: 26

Squats (parallel)
67×8x2
111×2x1
121×1x1
135×4x3

Leg Press
225×15x4

Leg Extensions
55×12x3
25×20x1

Hyperextensions
BW+45×6x2

Seated Calf Raises
135×12x3 (straight/in/out)
100×20x2 (in/out)

::::Number of sets:::: 22

CGBP
65×6x2
89×8x4

DB Curls (supinated grip)
20×12x3

OH DB Tricep Extensions
50×12x1
50×10x1
50×8x1

—- supersetted w/ —-

Low Cable Curls (ez-bar)
50×10x3

Pulldown Abs (standing)
130×12x4

—- supersetted w/ —-

Low Cable Wrist Curls
80×12x4

BB Wrist Curls (close-grip)
60×8x2

H@rdcore tanning
7 min !

::::Number of sets:::: 25