5/22 Legs
Barbell Pause Squats: 315×5,365×5,385×5,405×4
Regular Squats: 315×15,225×20
Hack Squats: 2plx10,4plx10,6plx10,8plx10,8plx10,6plx20
Prone Leg Curl: 190×10,190×7,175×8,160×10
Calf Raises on BM Leg Press: Stack x 20,15,15,15,12
Leg Extension: 250×15,12,12
Prowler:16pl,12pl,12pl
Hyperextension w/ Barbell: 12,12
5/21 Shoulders & Back
Medium Grip Pull Downs: 160×12,200×12,240×12,280×12,300×8 drop:240×15>200×8>160×8
Standing Barbell Military Press: 110×12,130×12,150×5,130×8,110×12
T-Bar Rows:4plx12,5plx12,6plx7,6plx6 drop:5plx12>4plx8>3plx8
Overhead D-Bell Press: 80′sx17,12,7
Underhand Pull Downs: 220×12,250×10,260×8,260×6,220×10
One Arm Lateral Cable Raises: 60×12,70×8,60×12 drop: 60×12>50×10>40×10
Precor Rear Delt: 175×12,190×8,190×8,175×10
Cable Upright Rows: 150×12,180×12,200×8 drop: 160×12>120×10>90×10
Tricep Rope Pushdown: 75 x 20,16 drop: 75×15>60×8>45×10>30×12
Alt D-Bell Curls: 65′s x7,6 drop: 60′s x6>45′sx5>30′sx6
dips: 30
