Joe DeMattio —100% Natural

Pullups (behind neck) - (8) (4)
DeadLifts (stiff) - (135×10) (225×12) (275×10) (315×8) (225×14)
REV grip inverted rows - (14) (19) (20)
REV grip BB rows - (135×12) (205×8) (185×10) (135×16)
lat pulldowns (v-bar) SLOW - (135×15) (165×12) (165×10)
Rope face pulls - (75×12) (60×12)
t-Bar rows - (75×12) (100×12)
Seated inclined DB shrugs - (55×14) (55×14)
BB shrugs (behind back) - (135×20) (225×20) (275×14) (225×20)
HLR - (16×3x3)

Cable cross overs - (60×10) (60×10)
Flat Bench - (135×14) (225×10) (245×8) (275×5)
Flat DB press - (80×10) (90×8) (70×10)
Inclined Bench - (135×10) (165×10) (155×10)
BB shoulder press - (135×10) (165×10) (155×10)
DB pullovers - (70×12) (70×12) (70×10)
Inclined Peck Deck flyes - (150×10) (150×10) (150×10)
Side DB lateral raises (pinky up) - (20×15) (20×10) (35×10) (20×10)

NO ENERGY ERGHHHH

single leg ext - (20×10) (30×10) (40×10)
Squats - (135×12) (225×10) (315×10) (275×10) (245×10)
LP - (6px12) (10px10) (12px10) (10px10) (10px14)
single Leg Ext - (40×10) (40×10)
single Leg Curls - (40×12) (40×12)
Front squats - (95×14) (105×10)

……i died…..

Bicep curl ups - (10) (10) (10)
BB curls - (105×10) (115×10) (135×10) (135×10)
Inclined Alt DB curls - (35×10) (40×10) (40×10) (35×10)
Single arm DB preacher curls (negatives) - (60×8) (60×5) (55×8)
One arm rope cable curls - (70×12) (70×12) (70×12)
Overhead rope tricep ext - (100×18) (140×6) (120×20) (140×16)
Bench Dips - (bwx15) (bw+45xFailure) (bw+90xfailure) (bw+90xfailure)

Rope Crunches - (120xfailure) (150xfailure) (150xfailure) (140xfailure)
Standing rope twists - (60×14) (80×14) (80×14) (80×20)
HLR - (16×3x4)

pullups - (10) (10) (5)
T-Bar Rows - (70×15) (140×15) (210×10) (245×12)
Stiff Leg Dead Lifts - (135×10) (205×10) (225×10) (245×12)
Lat Pulldowns - (180×10) (225×10) (255×6) (195×12)
Seated Single arm rows - (105×8) (90×12)
Seated vbar rows - (120×15) (150×15)

cable crossovers (warmup) - (40×10) (50×10)
Inclined DB press - (70×12) (80×10) (90×10) (100×8)
Flat DB press - (80×10) (90×10) (90×10) (80×10)
Declined DB press - (70×10) (80×10) (90×10) (70×15 slow)
Inclined Peck Deck Fyes (negatives for 5 secs) - (210×10) (230×10) (250×8) (230×10)
Inclined DB flyes - (30×10) (30×10) (30×10)
DB pullovers - (85×10) (90×12) (90×10)
Overhead cable tricep ext w/ ez bar - (130xfailure) (140xfailure) (140xfailure) (160xfailure)
HLR - (failurex3×3)

Machine Shoulder Press - (60×12) (60×12)
Military Presses - (135×12) (205×12) (225×6) (185×16)
Seated DB shoulder presses - (55×12) (65×10) (70×8) (55×15)
Seated Side DB raises - (20×20) (20×13) (20×15)
Front ALT DB Raises - (30×10) (30×10) (20×22)
Upright Rows - (65×12) (85×12) (85×12) (85×12)
BB Shrugs - (225×20) (315×20) (315×20) (225xfailure)
BB curls - (115×10) (115×2) (115×12)
Standing Cable Curls - (110×18) (130×14) (130×14)
Lower cable one arm curls - (60×12) (70×12) (60×12)

(SLOW - 2 SEC CONCENTRIC, 5 SEC ECCENTRIC !!!)

REAR DELT FLYES - (90X10) (110X10)
BENT OVER BB ROWS - (135X12) (185X10) (205X10) (105X15)
EZ-BAR PLATE GRAB ROWS - (105X12) (155X10) (125X12) (105X15)
LAT PULLDOWNS - (180X12) (225X10) (255X6) (260X6)
SINGLE ARM SEATED CABLE ROWS - (105X12) (120X8) (105X10) (90X12)
DB ROWS - (85X10) (95X10) (120X10) (120X10)
CABLE CRUNCHES - (140XFAILURE) (140XFAILURE) (160XFAILURE) (160XFAILURE)
HLR - (FAILUREX3X3)

SLOW REPS (4 secs for eccentric, 2 secs for concentric) !!!

Squats - (135×16) (225×14) (315×12) (225×15) (225×15)
LP - (8px12) (10px12) (12px12) (12px12) (16px10) (6px25)
REV Lunges - (85×18)
Leg Ext (single) - (40×10) (50×12) (50×12)
Leg Curls (single) - (30×12) (30×12)
Leg Curls - (100×10)
Calf Raises - (100×20) (50×50) (50×50)