Chest/Arms One. Bench press: [85] 1 set of 10 [95] 2 sets of 10 [25] 1 set of 10 [27.

5] 2 sets of 10 [60] 3 sets of 10 [35] 1 set of 10 [40] 2 sets of 10

Dumbbell fly:

Dumbbell shrug: Tricep extension:

Two. Military press: [55] 2 sets of 10 [65] 1 set of 8 [25] 1 set of 10 [27.5] 2 sets of 10 [100] 2 sets of 10 [90] 1 set of 10 [45] 2 sets of 10 [50] 1 set of 10

Dumbbell press:

Dip:

Bicep curl:

Back/Abs One. Good morning: [125] 2 sets of 10 [135] 1 set of 10 [45] 2 sets of 10 [45] 1 set of 15 3 sets of 15 [65] 2 sets of 15 [70] 1 set of 10

Back extension:

Leg lift: Side bend:

Two.

Deadlift:

[255] 2 sets of 5 [265] 1 set of 5 [45] 2 sets of 10 [50] 1 set of 10 [45] 3 sets of 10 [45] 2 sets of 10 [50] 1 set of 10

Dumbbell row:

Declined sit up: Russian twist:

Legs Squat: [165] 2 sets of 10 [175] 1 set of 10 [30] 3 sets of 10 [155] 2 sets of 10 [165] 1 set of 10 [200] 2 sets of 10 [230] 1 set of 10

Lunge: Calf raise:

Leg press: