Back

Chins 6 x 6

Bent over rows 6 x 6

Wide grip pulldowns 6 x 6

Straight arm pulldowns 6 x 6

Dbell rows 6 x 6

Nautilus back extensions 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

Legs

Hack squats 6 x 6

Leg press 6 x 6

Lying leg curl 6 x 6

Lunges 6 x 6

Seated calf raise 6 x 6

30 seconds rest between sets.
60 to 90 seconds rest between exercises.

Shoulders/Traps

Seated machine press 6 x 6 (failed at 5 on the final 2 sets)

Side lat raise 6 x 6

Front raise 6 x 6

Reverse pec dec 6 x 6

Face pulls 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

do u sit down when u lat raise & front raise cc?

No, standing lat raise and front raises bro

Arms

EZ bar cable curls 6 x 6

Dbell curls 6 x 6

Nautilus bicep curls 6 x 6 (had to drop the weight on the last set to get 6)

Close grip bench press 6 x 6

Nautilus triceps extensions 6 x 6 (had to drop the weight on the last set to get 6)

V-bar pushdowns 6 x 6

Reverse grip body drag curls 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

Chest/Abs

Incline bench press 6 x 6 (failed at 5 and 4 on last 2 sets)

Dbell bench press 6 x 6 (failed at 5 on last set)

Pec dec flyes 6 x 6

Cable crossovers 6 x 6

Ab machine crunches 6 x 6

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

Legs

Hack squat 6 x 6

Leg extension 6 x 6

Seated leg curl 6 x 6

Standing calf raise 6 x 10

20 to 30 seconds rest between sets.
60 seconds rest between exercises.

hack squats are always one manuver tht ive ran from.. i really need to learn how to enjoy them.. :):)

My knees ain't great after years of heavy normal squats and I find hack squats a lot more comfortable now