Joe DeMattio —100% Natural

Chest / light shoulder

Cardio - 20 mins

Flat bench Press - (135×10) (225×14) (245×8) (215×10) (185×12)
Declined Dumbbell Press - (60×12) (70×12) (80×12) (95×9) (50×15)
Inclined Bench Press *smith* - (135×15) (205×8) (225×8) (245×8) (135×10)
Barbell shoulder Presses - (45×12) (55×10) (45×12) (50×10)
Peck Deck Flyes - (130×12) (155×10 (155×10) (135×10)

horrible day …. recovering from illness….

Legs & abs

Cardio - 32 mins

Barbell Deadlifts - (225×8) (275×8) (275×8)
Leg Press - (360×12) (540×10 (720×10)
Barbell ATB squats - (135×14) (225×12) (315×10 (405×8)
Leg Extensions - (130×8) (130×8) (140×8) (140×8)
Single leg ext - (30×10) (20×10)
single Lying Leg curls - (40×10) (40×10) (40×10)
FLoor wipers - (135×20) (135×20)
Declined Crunches "21’s" - (BW) (+10lbs) (+10lbs)
Hanging Leg Raisers - (BWx12) (BWx12) (BWx12)

Arm Trisets
for example a1,a2,a3 are done in a triset and so on…
all are three sets on eight

A1 Ez bar reverse curls - (65 lbs)
A2 Hammer curls - (35 lbs)
A3 EZ bar curls - (85 lbs)

B1 Tricep pushdown Reverse Grip - (80)
B2 Tricep pushdown with rope - (90)
B3 Tricep pushdown - (100)

C1 Inclined Dumbbell curls - (35)
C2 Seated Dumbbell Curls - (35)
C3 Preacher Curls full 180 degree - (35)

D1 Seated EZ bar Tricep extension - (115)
D2 Bench Dips - (bw)
D3 Tricep Kick backs (30)

Cardio - 15 mins

pecks, shoulders, delts, abs

Flat Bench Press - (185×14) (225×11) (225×10) (245×10) (275×8)
Inclined DB Press - (85×9) (85×9) (75×10) (80×9)
Peck Deck Flyes - (175×15) (175×15) (175×15) (155×15) (155×15)
Seated DB Shoulder press - (80×8) (80×8) (80×8) (55×15)
Rear Peck Deck Flyes - (150×15) (150×15) (150×14) (130×15)
rear Delt pulldowns - (100×15) (100×15)
Declined crunches *21’s* - (bw) (10lbs ball) (10lbs ball) (10lbs ball)
hanging leg raises - (bwx12) (bwx12) (bwx12)

Sauna - 35 mins

Legs

Dead Lifts - (135×15) (185×12) (205×12)
Squats - (135×15 atg) (225×12 atb) (315×10 atb) (365×10 atb)
Jefferson Squats - (135×10) (155×8)
Leg Press - (360×20) (540×14) (720×12) (900×10)
Leg Ext - (120×12) (160×8) (100×14) (30×20 single leg)
Lying Leg Curls - (90×12) (100×8) (60×14) (20×20 single leg)
Calf Raises - (150×25 seated) (300×14 standing) (100X30 seated) (250×20 standing)

upper back

barbell rows - (185×12) (205×8) (185×11) (225×7) (205×8)
dumbbell rows - (80×12) (90×12) (100×10) (120×8) (120×8)
wide-grip pull downs - (180×12) (210×12) (240×8) (255×8)
seated cable rows - (195×10) (195×10) (210×8) (195×10)
rear peck deck flyes - (175×12) (195×10) (195×8) (175×12)