Chest and Arms

Max out, Bench Press: warm-up 135 lbs- 1 set of 20 reps, 225 lbs- 1 set of 10 reps, 315 lbs- 1 set of 2 reps, 345 lbs- 1 set of 1 rep, 365 lbs- 1 set of 1 rep

Incline Bench: 155 lbs- 1 set of 8 reps, 165 lbs- 1 set of 8 reps, 175 lbs- 1 set of 8 reps, drop set to failure

Varying Angle DB Press: 60, 65, 70 lbs- 3 sets of 8

Cable Cross: 50 lbs- 3 sets of 8, drop sets to failure

Seated DB Hammer Curls: 60 lbs- 10 sets of 4 reps

Lying Triceps Press: 85 lbs- 10 sets of 4 reps

Legs and Arms

Pre-Exhaust with Leg Extension: 85 lbs- 3 sets of 20 reps

Squats: 225 lbs- 2 sets of 10, 315 lbs- 2 sets of 10

Body Weight Leg Curls (to failure) superset with Seated Machine Curls: 100 lbs- 3 sets of 10

Front Squats Superset with BOSU Lunges: 135 lbs- 2sets of 10 reps, Body Weight- 2 sets of 10 reps

Seated DB Biceps Curl superset with Decine Close Push-ups: 25 lbs- 3 sets of 15 reps, Body Weight- 3 sets of 15 reps

Back, Calves, Forearms, Abs

Barbell Rows: 135 lbs- 2 sets of 10 reps, 185 lbs- 2 sets of 8 reps, 225 lbs- 2 sets of 6 reps, 135 lbs- 1 set of 15 reps

T Bar Rows: 225 lbs- 2 sets of 10 reps, 245 2 sets 10 reps

Wide Lat Pulldowns superset with Narrow Pull-ups (to failure): 175 lbs- 1 set of 10 reps, 190 lbs- 1 set of 10 reps, 205 lbs- 1 set of 10 reps

Single Arm Cable Rows: 50 lbs- 2 sets of 10 reps

Single Seated Calf Raises: go to failure until you reach 100 reps total

Barbell Forearm Curl (Behind): go to failure until you reach 100 reps total

Decline Crunches: 4 sets of 30 reps

Chest and arms

Bench Press: 225 lbs- 4 sets x 6 reps, 245- 1 set x 6 reps, 275- 2 sets x 6 reps, 275- 1 set of Pauses to Failure, 205- 1 set x 20 reps

DB Flyes: 40lbs, 45 lbs, 50 lbs x 10 reps

Weighted Dips: 3 sets of 20 lbs to failure

Preacher Bench Curls: 75- 2 sets x 6 reps, 95- 2 sets x 6 reps, 115- 2 sets x 6 reps 
 
Tricep Pushdowns: 80- 4 sets x 6 reps, 100- 2 sets x 6 reps