
Sunday's Session
Chin Up (12lb assist)
3x6 (superset with)
Wide-Grip Pull Up (18lb assist)
3x5
Front Squat
10x85lbs
5x105lbs
5x110lbs
5x115lbs
5x120lbs
2x5x125lbs
Overhead Squat
2x10x45lbs
2x10x50lbs
Cable Row
3x10x108lbs (superset with...)
Leg Press
3x10x380lbs
Cable Curl
3x10x60lbs (superset with...)
Weighted Decline Sit-Up
3x15x25lbs
Monday's Session
Bench Press
15x45lbs
8x65lbs
5x75lbs
5x80lbs
5x85lbs
5x90lbs
2x4x95lbs (superset with...)
Face Pull
4x10x72lbs
Incline Dumbbell Press
3x10x30lbs (superset with...)
Roman Chair Straight Leg Raise
3x15
Dips (44lb assist)
3x10 (superset with...)
Lateral Raise
3x10x12lbs (superset with...)
Preacher Dumbbell Curl
3x12x15lbs
Straight-Arm Pulldowns
3x10x84lbs
(note: I like these 1000x better than Wide-Grip Lat Pulldowns for hittin the lats, I feel the burn way more focused and practically not at all in my arms)