Skull crushers
35lbs x 12
65lbs x 12
85lbs x 6 last 6 reps, close grip bench
85lbs x 6 last 6 reps, close grip bench
One arm preacher curls
20lbs x 12
22.5lbs x 12
25lbs x 12
27lbs x 12
Machine dips
165 x 12
195 x 12
195 x 12
195 x 12
Hammer curls
25lbs x 12
35lbs x 8
40lbs x 8
20lbs x 12
Tricep pushdowns (rope)
45lbs x 12
90lbs x 6, 45lbs x 6
90lbs x 6, 45lbs x 6
70lbs x10 45lbs x 2
Standing calf raises
130 x 12
130 x 12
140 x 12
140 x 12
Seated calf raises
90lbs x 12
70lbs x 12
70lbs x 12
90lbs x 12
Calf raises on leg press
180 x 12
270 x 12
360 x 12
450 x 12
45 min cardio 2.5 speed, 4.0 incline