Joe DeMattio —100% Natural

Single leg warm up on LEG EXT - (40×10) (30×15)
DeadLifts - (135×14) (225×12) (315×10) (315×10) (315×10)
Leg Press - (360×12) (540×12) (720×10) (180×16)
REV Barbell Lunges - (105×10) (105×12)
Lying Leg curls - (80×12) (90×12) (80×12)
Standing Calf raises - (100×20) (200×20) (250×16)

warmup chest dips - (10) (10)
Inclined Bench - (135×12) (225×10) (245×8) (225×10) (185×10)
Flat Bench - (225×10) (245×6) (265×5) (185×14)
Declined Bench - (185×14) (225×10) (225×10) (135×24)
Standing DB shoulder press - (45×8) (45×10) (35×12) (35×12)
Alt Front DB raises - (40×10) (50×8) (45×10) (45×10)
Alt Side DB raises - (35×12) (35×12) (30×12)
Cable-Crossovers - (60×20) (80×12) (80×12) (80×12)
DB Flyes - (50×10) (50×10) (40×12)
Hanging leg raises W/ straps - (12×3x6)

BB rows - (135×10) (185×10) (185×10) (205×8)
Seated Cable rows - (165×12) (210×10) (210×10) (210×10)
Close-grip Lat pulldowns - (180×12) (195×10) (210×10)
REV peck deck - (210×10) (230×10) (220×10)
REV Cable crossovers - (50×14) (60×14) (70×12) (60×14)
Inverted Rows - (10) (12) (10) (10)
DB rows - (90×10) (95×10) (100×10) (100×10)
Hanging Leg raises W/ straps- (12×3x8)

Warm up single leg ext - (30×20) (40×20)
ATG Squats - (135×10) (225×10) (315×10) (315×12) (225×14)
Leg Press - (180×12) (360×12) (540×12) (720×12)
Deadlifts - (135×14) (225×12) (225×12)
Lying Leg curls - (80×10) (100×10) (100×10) (80×14)
Standing Calf Raises - (200×20) (300×12) (300×12) (350×10)
Hanging Leg rifts W/ Straps;
Front only- (25)  (25)
each side + front - (12) (12) (12) (12)

CHEST

Inclined BB Bench - (185×10) (205×10) (225×8) (225×8)
Flat BB Bench - (225×10) (225×10) (225×9) (225×8)
Flat DB Flyes - (40×12) (45×12) (45×12) (50×10)
DB Chest Pullovers - (50×2) (70×12) (70×12) (70×12)
Standing Cable Flyes - (60×20) (100×6) (80×10) (70×14)
Dips - (45)
Hanging Leg raises - (24) (28) (24) (20) (28) (24)

Back & Shoulders

weighted Pullups - (45×8) (45×8)
Negative weighted pullups - (45×6) (45×6)
Bent over BB Rows - (135×12) (155×12) (175×12)
Negative Bent over BB rows - (225×8)
Seated Cable Rows - (180×12) (180×12)
Negative Seated Cable Rows - (195×12) (210×10)
Lat Pulldowns - (180×10) (165×12) (165×12)
DB Pullovers - (70×10) (70×10) (80×10)
Upright Rows - (105×12) (125×12)
Negative Upright Rows - (135×10) (135×10)
Seated Front DB Raises - (40×10) (40×10)
Seated Side DB Raises - (35×10) (35×10)
Behind the Back BB Shrugs - (225×20) (245×20) (245×20)
Front BB Shrugs - (315×16) (315×16) (225×25)

Legs & Abs

Full Squats - (135×12) (225×12) (315×12) (365×12) (225×20)
Leg Press - (270×20) (450×20) (540×12) (630×10) (180×25)
Lying Leg Curls - (100×10) (110×8) (90×12) (80×12) (80×12)
Standing Calf Raisers - (100×20) (200×20) (300×16)
Hanging Leg raisers - (26) (26) (26) (26) (26)
Timed declined crunch - (2mins) (2mins)

Chest & Arms

Peck Deck warm-ups - (50×20) (70×20) (90×20)
Inclined Bench - (135×12) (205×8) (205×8) (185×10)
Flat Bench - (185×10) (225×8) (185×10) (185×10)
Declined Bench - (185×12) (205×10) (185×12)
Seated ALT DB curls - (40×10) (45×8) (45×8) (40×10)
Lying DB Tricep Extensions - (40×10) (35×12) (35×12)
Standing 1 arm preachers - (35×10) (35×10) (35×10)
Tricep kickbacks - (35×10) (35×10) (35×10)
EZ Bar "21s" - (55) (100) (100)
Bench Dips w/ weight - (45×20) (90×20) (135×20) (90×20)

shoulders & Abs

Over Head DB Press - (30×16) (60×6) (55×10) (55×12)
Side DB Raises - (35×10) (35×0) (30×12) (30×12)
Front DB Raises - (30×14) (40×8) (40×10) (30×16)
Rev Peck Deck - (190×8) (230×8) (250×6) (30×16)
Front Plate Raisers - (50×10) (50×10)
Upright Rows - (65×20) (85×14) (105×14)
Front BB Shrugs - (225×20) (315×18)
Behind BB Shrugs - (135×40) (225×20) (225×20)
DB Shrugs - (100×20) (120×12) (120×12) (60×40)
Hanging Leg Raisers - (24) (24) (24) (24) (24)
Side Planks W/ Crunch -  (25) (25) (25) (25)
Time Declined Crunch - (2mins)

Cardio = 30 mins

Back & Abs

Wide-Grip pull ups - (12) (12) (12) (14)
Close-Grip pulldowns - (165×10) (180×10) (195×10)
Reverse-Grip pulldowns - (165×10) (165×10) (180×12) (60×30)
T-Bar Rows - (105×10) (140×10) (180×12) (70×20)
Single Arm DB Rows - (90×10) (90×10) (90×10) (70×16)
Stiff legged Deadlifts - (135×10) (185×10) (205×10) (225×10)
Straight Bar stiff armed pushdowns - (45×12) (45×12) (45×12)
Hanging Leg raises with arm straps - (24) (24) (24) (24)

CARDIO 30 mins