Joe DeMattio —100% Natural

Legs & Abs (2 min rests)

DB lunges - (40×10) (40×10) (45×10)
Squats - (135×12) (225×12) (315×10) (225×14)
Leg Raisers - (BWx24) (BWx24) (BWx24) (BWx30)
Leg Press - (360×12) (540×15) (720×15) (720×7)
Leg Extensions - (100×14) (120×14) (120×14)
Rope Crunches - (140×24) (140×24) (120×26) (120×30)
Lying Leg Curls - (100×10) (90×12) (90×10) (80×12)

sorry so late, i’ve been busy!

cardio - 40 mins

Racket ball for cardio!
over an hour!!!
whew

Legs (2 minute rests)

Goblet Squats - (80×8) (80×10)
Barbell Squats - (225×12) (315×12)
Barbarian Squats - (45×10) (45×10)
Barbell Reverse Lunges - (135×8) (115×12)
Leg Press - (360×12) (540×10) (720×6)
Lying Leg Curls - (100×10) (90×10) (90×10)
Leg Extensions - (120×12) (110×12) (110×12)
Standing Calf Raises - (100×25) (150×25)
Donkey Calf Raises w/ weight - (45×50)

Back, Abs (1 min rests)

Wide Grip Pullups - (BWx16) (BWx16) (BWx16)
Seated Cable Rows - (165×12) (165×12) (165×12)
Barbell Rows - (135×12) (185×10) (135×13)
Delt Cross-Cable pulldowns - (40×14) (60×14) (60×14)
Hanging Leg Raises - (BWx14) (BWx14) (BWx19)
Good Mornings - (45×14) (65×10) (65×10)
Bent-Over DB Delt raises - (40×16) (50×14) (50×12)
Wide-Grip Lat pulldowns - (195×10) (195×10) (205×10)
Declined Crunches w/ medi ball - (BW+16×30) (BW+16×30)

Chest, abs (1 min rests)

Peck Deck Flyes - (200×10) (200×10)
Flat BB Bench - (225×10) (225×7) (205×8)
Rope Crunches - (140×30) (140×30) (130×32)
Inclined DB Press - (65×10) (75×10) (75×8)
DB flyes - (40×10) (40×12) (40×12)
Side Planks w/ crunch - (BWx20) (BWx20) (BWx30)
Flat DB Press - (80×12) (80×9)
Cable Chest Raises - (40×12) (40×12) (30×14)
V-ups w/ twist - (BWx20) (BWx25) (BWx40)

Back, Delts, Traps, & Abs (45 sec rests!!!)

Bent EZ-Bar Rows - (195×12) (195×10) (195×10) (195×10)
Wide Grip Lat Pulldowns - (180×10) (180×10) (180×10)
Rope Crunches - (130×25) (140×22) (140×24)
DB Rows - (120×10) (120×8) (95×12) (90×12)
Rear Peck Deck Flyes - (160×12) (160×14) (170×10)
DB Raises - (side 35×10) (side 35×10) (Front 35×14)
Side Plank w/ Crunch - (BWx20) (BWx20) (BWx20) (BWx40)
BB Shrugs - (225×30) (225×30) (225×30) (225×30)
V-up W/ Twist - (BWx20) (BWx20) (BWx30) (BWx40)

PUMPEDDDDD

Arms n Abs! (explosive w/ 45 mins rests only!

Barbell curls - (115×8) (95×10) (95×10) (95×10)
EZ Bar Hammer curls - (85×12) (85×12) (85×12) (85×14)
Rope Crunches - (130×25) (140×22) (140×22) (140×30)
EZ bar Skull Crushers - (85×9) (85×10) (85×11) (85×12)
Reverse-Grip Tricep Pushdowns - (80×14) (90×10) (80×14) (80×14)
Side planks w/ a crunch - (BWx16) (BWx16) (BWx18) (BWx20)
180 degree DB concentration Curls - (25×15) (30×15) (30×15) (25×16)
Dips - (BWx30) (BWx30) (BWx30) (BWx30)

Arms feel like 20"!!! whew!!!

Chest (interval training w/ only 45 sec rests!!!)

Slow Flat DB presses - (75×10) (75×10) (80×8) (80×8)
Explosive Flat DB presses - (60×10) (60×10) (60×10) (50×10)
Slow Inclined DB presses - (60×8) (60×8) (60×8) (65×8)
Explosive Inclined DB presses - (45×12) (50×10) (50×10) (50×12)
Slow Cable Chest Raises - (40×10) (40×10) (40×10) (30×12)
Slow Chest Dips w/ weight - (BW+50×16) (BW+50×16) (BW+50×16)
Explosive Chest Dips w/o weight - (BWx30) (BWx30) (BWx30)
Chest Burnouts - (10 five lbs plates - 5 reps for strip, 4 reps for load)