Warmup: Dog walking
A: DB bench press 27sx3×10
B: Pullup 5×1
C: Bench dips 25×5x5
D: DB bicep curls 20sx5×5
E: DB flys 20sx3×10
F: DB bent-over rows 35×5x5
G: Arnolds 10sx3×10
H: Shoulder press 25sx5×5
I: 50 hypers
J: 100 GHR
A: Squats 115×4x4, box 105×1x5
B: Leg press 200×6x5
C: Stiff-legged deadlift 115×5x5
D: Reverse hypers 80×5x5 (final got the machine right!)
E: Calf raisies L6×3x10
Warmup: 50 hypers
A: Bench press 75×4x5; 80×1x3
B: Pulldowns L7×4x5; L7.5×1x5
C: Pushdowns L6.5×5x5
D: Rows L6×5x5
E: EZ bar bicep curls 40×5x5
F: Shrugs 105×3x10
G: Lateral raises 50×1x5; 55×3x5; 60×1x8
Warmup: 50 pull-throughs
A: Pulldown: L7×5x5
B: Pushdown: L6.5×4x5; L7×1x5
C: Row L6×5x5
D: DB bench press 25sx3×10
E: 45-degree alternating bicep 17.5sx5×5
F: Alt. Arnolds 15sx5×5
G: Upright row 45×3x10
A: Squats 115×4x5; box squats 105×1x5
B: Leg press 190×5x5
C: Calf raises Level 6×3x10
D: Reverse hypers 90×5x5
E: Zercher squats 45×1x5; 65×2x5
Warmup: 8 Zercher squats w/ 45-lb. bar
A: Bench press 75×4x5; 75×1x4
B: Pullups 5×2
C: Bench dips 17.5×3x10
D: EZ bar bicep curls 40×5x5
E: BB shrugs 95×3x15
F: Self-supported one-arm rows 30×5x5 each side
G: Lateral raise 50×5x5; 55×1x5; 60×1x5 (couldn’t go high)
Warm-up: 55 pushups (35, 20)
A: Pulldowns: Level 7×5x5 (diff machine)
B: Rows Level 6×5x5
C: Pushdowns Level 6×5x5
D: 45-degree alternating bicep curl 17.5sx5×5
E: Upright rows 45×2x5; 50×3x5
G: Pushups 30, 15
Warmup: 30 hypers
A: Squats 110×4x5, box squats 100×1x5;1×2
B: Stiff-legged deadlifts 115×5x5
C: Leg presses 180×5x5
D: Reverse hypers 90×5x5
E: Lunges 50×5x5 each leg
Warmup: 50 hypers
A: Bench press 70×5x5
B: Pullups 5×1
C: Bench dips 10×3x10
D: BB ez-bar curls 50×5x5
E: Bent-over flys 20sx5×5
F: Arnolds 12.5sx5×5
G: BB shrugs 95×3x10