Joe DeMattio —100% Natural

Abs (1 min rests)

Declined Crunch (timed) - (2 mins) (1.5 mins)
Hanging Leg raisers - (BWx15) (BWx20) (BWx22) (BWx24)
Rope Crunches - (130×20) (130×22) (140×20)
Declined Crunch (timed) - (5kg medi ballx1 min)
V-ups w/ crunch - (20) (22) (25)
Floor wipers - (135×12) (135×18) (135×18)
Front Bridge (timed) - (1 min) (1.5 min)
Side Bridge (timed) - (1 min) (1 min)
Declined crunch (timed) - (1 min)

Back (SLOW & strict form!)

wide grip pullups - (BWx10) (BWx10) (BWx10)
rev grip lat pulldowns - (150×10) (180×10) (180×10)
BB rows - (95×14) (135×12) (135×12) (135×12)
Stiff legged deadlifts on 12" box - (135×12) (185×12) (185×12)
DB rows - (55×14) (75×12) (85×12) (90×12) (95×12)
Plate raisers - (50×12) (50×12) (50×14)

Chest (slow strict form!)

Peck Deck Flyes - (50×20)
Flat BB Bench - (135×12) (225×8) (245×8) (225×10)
Inclined BB Bench - (135×10) (185×8) (135×12) (135×12)
Seated Machine chest press - (140×14) (170×8) (150×9) (130×14)
Flat DB press - (80×8) (60×8)
DB flyes - (30×10) (30×10)
Cable Cross overs - (60×14) (80×10) (70×12)
Cable chest raisers - (40×12) (40×12)
DB pullovers - (70×10) (80×10) (85×10)
pushups - (BWx50)

Abs & Arms!

Declined Crunch (timed) - (2 mins) (2 mins)
Hanging Leg Raises - (BWx20) (BWx20) (BWx26)
Rope Crunches (SLOW) - (140×16) (140×16) (140×20)
Standing BB curls - (95×10) (115×10) (95×12) (95×12)
Seated ALT DB curls - (30×25) (50×8) (40×10)
Cable Preacher curls - (80×14) (100×10) (90×10) (single 50×10) (single 50×10)
DB hammer curls - (35×12) (40×14) (40×12)
REV grip straight bar pushdowns - (100×20) (130×16) (150×14) (160×12)
Skull crushers - (105×10) (105×10) (85×12) (85×10)
DB Kickbacks - (30×12) (25×14) (25×16)
Dips - (BW+35×15) (BW+35×15) (BW+35×15)
REV grip inverted rows - (BWx15) (BWx14) (BWx14)

Upper Back, delts, & Traps!

Wide grip pullups - (BWx10) (BWx10) (BWx10) (BWx10)
Close Grip Lat Pulldowns - (180×9) (180×10) (180×8)
Seated DB Side raises - (35×10) (30×10) (30×10)
Upright Rows - (95×10) (95×12) (95×10)
Side Raises w/ Cable (behind back) - (50×10) (60×10) (50×10)
Seated DB front raises - (35×10) (35×10) (30×10)
Rear Delt Machine Flyes - (150×10) (150×10) (150×10) (130×10)
BB Shrugs (behind back) - (135×20) (225×16) (225×14)

Chest / Tri

Dips - (BWx8) (BWx12)
Flat Bench Press - (135×12) (255×10) (235×8) (225×8)
Seated Machine Chest Press - (130×10) (130×12) (150×12) (180×10)
Dumbbell Flyes - (40×10) (40×10)
Alt arm Inclined DB press - (50×10) (50×10) (45×14)
Cable Crossovers - (70×12) (70×12)
Cable Chest Raises - (40×12) (50×14)
DB pullovers - (70×12) (70×12) (70×12)
Rope pushdowns - (100×12) (100×12) (100×12)
Skull crushers - (95×10) (95×10)
Dips - (BWx15)

Legs!

Dead Lifts - (225×10) (225×10) (225×10)
Jefferson lifts - (115×10) (115×12)
Squat ATB - (135×12) (225×12) (315×8) (315×12)
Leg press - (360×12) (540×16) (720×10) (630×16)
BB rev lunges - (135×12) (135×12)
Leg Extensions - (80×18) (80×16) (60×16)
Standing leg curls - (80×10) (70×15) (60×16)