| CHEST & SHOULDERS WORKOUT |
| Bench Press: 2×12 | #185 | #205 | #205 | #205 | | |
| Flat Hammer Press: 4×25 | #30+ | #35 | #35 | #35+ | | |
| Incline Dumbbell Flyes: 3xfail | #30 | #35 | #35 | #35 | | |
| Push Press: 1×25 | #95 | #95 | #95 | #75 | | |
| Reverse EZ Bar Press: 1×25 | #50+ | #60 | #60 | #60 | | |
| Dumbbell Side Laterals: 1xfail | #15/27 | #17.5/15 | #20/15 | #20/15 #15/12 #10/15 | | |
| Dumbbell Shrugs: 2×12 | #60 | #65 | #65 | #70 | | |
| Barbell High Pulls: 2×12 | #75 | #75 | #75 | #75 | | |
| LEGS & BACK WORKOUT |
| Back Squats: 4×25 | #150 | #150+ | #165+ | #175 | | |
| Leg Press: 1×40 | #230 | #245 | #245+ | #260 | | |
| Leg Extensions: 1×40 | #135 | #140 | #140+ | #150 | | |
| Leg Curls: 3xfail | #120 | #130 | #130 | #135 | | |
| Pull Ups: 2×12 | 12/8/4 | 12/12 | 12/10/2 | 12/10/3 | | |
| Deadlifts: 2×10 | #185 | #185 | #185 | #185 | | |
| Dumbbell Rows: 2×10 | #50 | #55+ | #60+ | #65 | | |
| Lat Pull Downs: 2×10 | #165 | #165 | #165 | #165 | | |
| ARMS & CALVES WORKOUT |
| Standing Dumbbell Curls: 2×10 | #90 | #100 | #100 | #100 | | |
| Barbell Drag Curls: 1×20 | #50 | #55 | #55 | #60 | | |
| Incline Hammer Curls: 1×15 | #60 | #70 | #70 | #70 | | |
| Close Grip Bench: 1×25 | #135 | #155 | #155 | #155 | | |
| Tricep Press Downs: 1×25 | #90 | #100 | #100 | #100 | | |
| Double Arm Kickbacks: 1×25 | #30 | #35 | #35 | #35 | | |
| Dips: 1xfail | 20 | 20 | 20 | 22 | | |
| Calf Raises: 3×15 | #135 | #135 | #135 | #135 | | |
