Barbell Rows: 3x8 Single Arm Dumbbell Row: 3x12 Seated Cable Row: 4x10 T-Bar Row: 4x8 Lat Pulldown: 3x10...

Barbell Squats: 4x6 Barbell Lunges: 4x12 (each leg) Leg Press: 4x8 RDL’s: 3x12 Leg Extensions: 3x20 Standing Calf...

CHEST DAY: Barbell Bench: 4x10 Incline Dumbbell Bench: 4x10 Peckdeck Fly: 4x10 Incline Dumbbell Fly: 4x10 Dips: 3xAMRAP...

  Barbell Squat: 4x6 RDL’s: 4x6 Leg Press: 4x10 (last set – drop weight in half & do...

    Flat DB Bench: 4x6 Incline DB Press: 4x8 Cable Crossover Raises: 3x15 High Cable Crossover: 3x15...

Deadlift: 4x6 BD Row: 6x10 Seated Cable Row: 4x10 Stranding Low Cable Row: 3x15 Preacher Curls: 5x10 Hammer...