Joe DeMattio —100% Natural

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)

Peck Deck flyes - (70×20) (70×18) (50×10)
Inclined DB press - (70×10) (80×10) (90×10) (90×8)
Flat DB press - (100×9) (95×10) (90×10) (85×10)
Declined DB press - (80×12) (90×9) (80×9) (75×10)
Inclined Peck Deck Flyes (negatives for 5 secs) - (150×15) (210×10) (230×10) (250×5)
Machine Press (negatives for 5 secs) - (180×6) (200×6) (200×6)
Cable Crossovers - (70×15) (80×12) (80×12) (70×15)
Overhead Cable Tricep Ext - (110×20) (140×10) (140×12)
Single arm Tri pushdowns - (60×30) (60×30) (50×30)
HLR - (16×3x3)

Deadlifts - (335×5) (345×5) (335×5) (335×5)
LP - (12px10) (16px6) (18px4) (12px12) (12px12)
Single Lying Leg curls - (70×5) (60×5)
Lying Leg Curls - (100×10) (100×9)
Standing Calf Raises - (100×20) (200×20) (250×20)
HLR - (14×3) (16×3) (16×3)

Cable crossovers - (60×12) (50×15)
Inclined BB press - (245×5) (245×5) (255×5) (255×5) (245×5)
Flat BB press - (275×5) (265×5) (265×5) (245×5) (245×5)
Declined BB press - (275×5) (295×5) (295×5) (275×5) (275×5)
Declined DB Flyes - (40×15) (40×15) (45×15)
Cable crossovers - (90×8) (100×8) (80×10) (80×10)
Overhead Cable Tricep EXT - (100×16) (130×12) (140×8) (120×14)
Weighted Dips (45×11) (45×10) (45×9)
KickBacks - (15×30) (15×30) (10×40)
HLR (abs) - (12×3) (14×3) (16×3)

Wide grip pullups - (12) (12) (6)
BB rows - (135×14) (185×10) (185×10) (185×10)
Lat pulldowns - (180×10) (210×8) (240×8) (240×8)
single arm seated cable rows - (105×10) (120×10) (105×12) (105×12)
DB rows - (100×8) (100×8) (100×8) (100×10)
BB curls - (115×10) (115×10) (115×10) (125×8)
Crazy eights - (x3)
180 degree "21’s" - (45×21)

Leg Extensions - (100×12) (120×10) (140×10) (100×12)
Squats - (135×20) (135×20) (185×15) (185×15)
Lying leg curls - (80×12) (100×10) (100×12) (100×12)
Seated Calf raises - (100×20) (100×20) (100×20) (100×20)
Front BB shrugs - (135×30) (225×20)
Behind BB shrugs - (225×20) (225×20)

Dips - (12)
Flat DB press - (75×12) (85×12) (90×10) (90×10)
Inclined BB press - (135×12) (225×6) (205×8) (185×10)
Declined BB press - (135×12) (225×12) (275×6) (225×14)
Arnold Press - (45×14) (50×12) (50×12) (50×12)
DB Pullovers - (50×12) (80×10) (80×12)
Cable Crossovers - (60×12) (80×10) (80×10) (80×10)
HLR - (12×3x4)

Pullups - (12) (12)
Lying T-bar rows - (100×12) (150×10) (200×10) (100×12)
single arm seated cable rows - (75×12) (90×10) (90×10) (60×20)
Lat pulldowns (wide) - (165×12) (180×12) (195×12)
Lat pulldowns (V-bar) - (120×12) (135×8) (120×14)
Rear Delt Cable Crossovers- (50×14) (60×12) (50×12)
Inverted Rows - (20) (16) (10)
HLR - (12×3x4)

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)