Joe DeMattio —100% Natural

Heavy Back with low reps!

Reverse Peck Deck  flyes - (210×8) (250×8) (230×8)
Seated Cable Rows - (180×8) (210×8) (210×8) (180×10)
V-bar Rows - (90×12) (180×10) (205×12)
Lat Pulldowns - (210×8) (210×8) (225×8) (240×8)
One Arm Cable Rows - (110×10) (150×8)
Good Mornings - (55×8) (95×8) (55×8)

bicep burnouts!

EZ bar curls - (95×8) (105×8) (105×8)
Hammer curls - (60×8) (45×8) (30×10)
21’s - (45×21) (45×21)

whew!

Quick Legs

35 mins or so…

Squats - (135×12) (225×10) (315×10) (375×10) (225×100
Leg Press - (270×12) (360×12) (540X12) (540×12) (360×12)
Leg Extensions - (120×12) (140×10) (100×14)
Lying Leg curls - (80×14) (100×12) (120×10)

Chest (Slow Reps)

Flat Bench Press - (135×20) (245×7) (300×1) (300×2) (225×8)
Inclined Bench Press - (135×16) (185×11) (205×9) (225×8) (155×14)
Low Cable Flyes W/ raise - (40×12) (40×10) (30×12) (40×12)
Plate Chest Press - (90×20) (50×30)
Peck Deck FLyes - (90×16) (110×14) (110×14)
Dumbbell Flyes - (30×14) (40×12) (40×12)
Dumbbell pullovers - (55×16) (70×10) (90×10)

Arms & Abs (Slow reps)

Standing Barbell curls - (95×10) (115×10) (115×10)
Side DB Lateral raises - (30×10 (30×10) (35×15)
Rope crunches - (100×20) (120×20) (140×20) (140×20)
one arm tri extensions - (30×12) (40×10) (40×10)
Two arm tri extensions - (65×20)
Alt DB concentration curls - (30×12) (40×8) (30×120
Oblique planks w/ a crunch - (BWx14) (BWx14) (BWx16) (BWx16)
Hanging leg raises -  (BWx14) (BWx14) (BWx16) (BWx16)
Close grip bench press - (135×14) (185×8)
Dips - (BWx12) (BWx20) (BWx20) (BWx20)
Alt DB curls - (40×10) (45×10) (50×10) (30×15)

….

Legs (Very slow reps)

Goblet Squats - (50×14) (60×12)
Dead Lifts - (135×12) (225×14)
Smith front squats - (135×12) (225×12) (225×12) (135×10)
Dumbbell box step ups - (60×12) (60×12)
Leg extensions - (120×12) (140×12) (130×12)
Single Leg extension - (40×10) (30×12)
Lying leg curls - (90×12) (100×10) (80×12)
Single lying leg curls - (20×12) (30×12)
Leg Press - (180×14) (360×12) (270×14)
Single Leg press - (90×12)
Seated Calf raises - (70×20) (200×8)

Shoulders, abs, and Lats!

no cardio today…

Pull ups - (BWx12) (BWx12) (BWx12)
Standing barbell shoulder press - (95×12) (115×12) (135×12)
Seated Dumbbell press - (40×12) (50×12) (55×12)
Roman V ups w/ a twist - (BWx14) (BWx20) (BWx20)
Dumbbell Rows - (75×12) (85×12) (95×12) (120×8)
Side planks w/ a crunch - (BWx12) (BWx14) (BWx16) (BWx16)
Barbell shrugs - (135×20) (225×20) (315×20) (405×10)
Dumbbell shrugs (tri set) - (50×20 40×40 30×60)
Lat pulldowns - (105×12) (150×12) (195×12)
Hanging leg raisers - (BWx12) (BWx16) (BWx20)

upper bodies dead!

Super Set chest w/ abs!!

20 mins cardio.

1. Flat DB press - (70×10) (80×10) (90×10) (100×10)
1. Hanging Leg raises - (BWx10) (BWx10) (BWx10) (BWx12)

2. Inclined DB press - (60×10) (70×10) (80×10) (85×10)
2. Swiss ball leg raises - (BWx10) (BWx10) (BWx10) (BWx10)

3. Declined DB press - (70×10) (80×10) (90×10) (50×20)
3. Roman chair v up w/ a twist - (BWx12) (BWx12) (BWx14) (BWx16)

4. Cable flyes - (90×20) (110×20) (90×20) (110×20)
4. Rope Crunches - (120×20) (120×20) (140×20) (90×30)

……

5×5 legs, and hitting the abs!

cardio - 10 mins on bike

Barbell squats - (135×5) (225×5) (315×5) (405×5) (225×5)
Leg Press - (360×5) (540×5) (720×5) (900×5) (single 180×5)
Leg extensions - (140×5) (160×5) (160×5) (single 50×5) (single 50×5)
Lying leg curls - (90×5) (100×5) (110×5) (single 50×5) (single 50×5)
Oblique twists with cable - (50×10) (60×10) (70×10) (60×10)
Rope crunches - (90×20) (120×20) (140×20) (140×20)
Side Bends Oblique crunch - (BWx12) (BWx12) (BWx14) (BWx16)
Roman chair v ups with a twist - (BWx10) (BWx20)

Sauna 15 mins.

Arms, Arms, Arms…

Cardio/warmup = 15 mins of jump rope, and stretching.

Alternating DB curls - (30×12) (35×12) (40×10) (45×10)
Tricep Kickback - (30×12) (35×10) (40×8)
Cable hammer curls (one arm w/ rope) - (70×10) (80×10) (70×10) (60×14)
Cable overhead tricep extension - (100×12) (100×12) (120×10) (120×10)
Weighted tricep dips - (bodyweightx10) (BW+25×12) (BW+45×12) (BW+70×12) (BW+80×10)
Weight Bicep pullups - (BWx10) (BW+25×12) (BW+25×12) (BW+35×8)

Arms were dead!

Lats, Delts, Traps.

cardio/warmup = Jumped rope for 10 mins

Dumbbell Rows - (75×10) (85×10) (95×10) (120×10) (60×14)
Front Lat Pulldowns - (180×10) (195×10) (210×8) (180×10)
v-bar lat pulldowns - (180×10) (195×8)
Lying T-bar rows - (135×10) (165×10) (165×8) (135×8)
Rear Peck Deck Flyes - (130×14) (155×14) (170×10) (190×10)
Front Dumbbell Raises - (30×10) (35×10) (30×8)
Side Dumbbell Raises - (25×12) (30×10) (30×10)
Barbell Shrugs - (135×20) (225×20) (315×15) (375×10)
Dumbbell Shrugs (120×10) (100×10)

LOOOOONNGGG DAY at the gym!!