Warmup: Dog walking
A: DB bench press 27sx3x10
B: Pullup 5×1
C: Bench dips 25x5x5
D: DB bicep curls 20sx5x5
E: DB flys 20sx3x10
F: DB bent-over rows 35x5x5
G: Arnolds 10sx3x10
H: Shoulder press 25sx5x5
I: 50 hypers
J: 100 GHR
A: Squats 115x4x4, box 105x1x5
B: Leg press 200x6x5
C: Stiff-legged deadlift 115x5x5
D: Reverse hypers 80x5x5 (final got the machine right!)
E: Calf raisies L6x3x10
Warmup: 50 hypers
A: Bench press 75x4x5; 80x1x3
B: Pulldowns L7x4x5; L7.5x1x5
C: Pushdowns L6.5x5x5
D: Rows L6x5x5
E: EZ bar bicep curls 40x5x5
F: Shrugs 105x3x10
G: Lateral raises 50x1x5; 55x3x5; 60x1x8
Warmup: 50 pull-throughs
A: Pulldown: L7x5x5
B: Pushdown: L6.5x4x5; L7x1x5
C: Row L6x5x5
D: DB bench press 25sx3x10
E: 45-degree alternating bicep 17.5sx5x5
F: Alt. Arnolds 15sx5x5
G: Upright row 45x3x10
A: Squats 115x4x5; box squats 105x1x5
B: Leg press 190x5x5
C: Calf raises Level 6x3x10
D: Reverse hypers 90x5x5
E: Zercher squats 45x1x5; 65x2x5
Warmup: 8 Zercher squats w/ 45-lb. bar
A: Bench press 75x4x5; 75x1x4
B: Pullups 5×2
C: Bench dips 17.5x3x10
D: EZ bar bicep curls 40x5x5
E: BB shrugs 95x3x15
F: Self-supported one-arm rows 30x5x5 each side
G: Lateral raise 50x5x5; 55x1x5; 60x1x5 (couldn’t go high)
Warm-up: 55 pushups (35, 20)
A: Pulldowns: Level 7x5x5 (diff machine)
B: Rows Level 6x5x5
C: Pushdowns Level 6x5x5
D: 45-degree alternating bicep curl 17.5sx5x5
E: Upright rows 45x2x5; 50x3x5
G: Pushups 30, 15
Warmup: 30 hypers
A: Squats 110x4x5, box squats 100x1x5;1×2
B: Stiff-legged deadlifts 115x5x5
C: Leg presses 180x5x5
D: Reverse hypers 90x5x5
E: Lunges 50x5x5 each leg
Warmup: 50 hypers
A: Bench press 70x5x5
B: Pullups 5×1
C: Bench dips 10x3x10
D: BB ez-bar curls 50x5x5
E: Bent-over flys 20sx5x5
F: Arnolds 12.5sx5x5
G: BB shrugs 95x3x10