Back

Close grip pulldowns 4 x 10

Wide grip pulldowns 4 x 12

Bent over rows 4 x 10

Dumbell rows 4 x 10

damn CC! keeping it simple and killing it as always. love reading your log brother

Thanks brotha.

Shoulders and Triceps

DB clean and press 4 x 10

Lat raises 4 x 10

DB shoulder press 4 x 10
Superset with
DB shrugs 4 x15

Over head EZ bar extensions 4 x 10

Wide grip pushdowns 4 x 10

Reverse EZ bar curls 4 x 10

Chest and Biceps

Guillotine bench press 3 x 6 - 8

Incline bench press 2 x 6 - 8

Flyes 2 x 8 - 10

EZ bar curls 3 x 6 - 10

DB curls 2 x 6 - 10

Quads

The following was done as one giant set.

Leg extension x 15
Sumo squat x 12
Leg extension x 15
Walking lunges x 30

Repeat 5 times

Hams

Leg curls 4 x 15

Back

Wide grip pulldowns 4 x 7

V-bar pulldowns 4 x 6

DB rows 4 x 8

Barbell rows 4 x 6

Job done!

Shoulders and Triceps

Press behind neck 3 x 7

Upright rows 2 x 8

Lat raises 2 x 12

Nautilus triceps extension 3 x 8

Rope pushdowns 2 x 8

Chest and Biceps

Machine guillotine press 3 x 6

Incline bench press 2 x 8

Dips 2 x 10

EZ bar cable curls 3 x 10, 8 and 6

Nautilus curls 2 x 8 and 6

Quads

The following was done as one giant set.

Leg extension x 12
Sumo squat x 12
Leg extension x 12
Walking lunges x 30

Repeat 5 times

Hams

Leg curls 4 x 12, 10 8 and 6

Job done!

Back and Traps

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 12
Wide Grip Lat Pull Down - 3 x 12
Close Grip Pulldown - 1 x 40

Traps
Power Barbell Shrugs - 3 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 40