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BACK, CALVES & ABS BACK Deadlift - 4x20 - 401 lb Barbell Rows - 3x20 - 263 lb Lat Pull Down - 3x20 - 255 lb Seated Cable Row - 2x25 - 174 lb CALVES Seated Calf Raise - 3x20 - 295 lb 45 Degree Calf Raise - 3x20 - 202 lb ABS Reverse Crunch - 40 Calories: ~3,200 kcal Protein: ~190–210g...

SHOULDERS & TRICEPS SHOULDERS Seated Barbell Press - 4x20 - 235 lb Seated Arnold Press - 3x20 - 139 lb Barbell Front Raise - 3x20 - 169 lb Dumbbell Lateral Raise - 2x25 - 108 lb TRICEPS Close Grip Bench Press - 2x20 - 291 lb Seated French Press - 2x20 - 156 lb Seated EZ Bar Skullcrusher...

QUADS & HAMSTRINGS QUADS Barbell Squat - 4x20 - 362 lb Leg Press - 2x20 - 579 lb Cross Arm Front Squat - 2x20 - 272 lb Leg Press - 2x40 - 403 lb Single Leg Press - 2x25 - 395 lb HAMSTRINGS Romanian Deadlift - 2x20 - 345 lb Leg Curl - 2x20 - 259 lb Calories: ~3,200 kcal Protein...

CHEST & BICEPS CHEST Bench Press - 4x20 - 282 lb Incline Bench Press - 2x20 - 261 lb Dumbbell Bench Press - 2x20 - 155 lb Dumbbell Flys - 2x30 - 132 lb BICEPS Pinwheel Curls - 2x20 - 116 lb Standing Barbell Curl - 2x20 - 168 lb Cable Preacher Curl - 1x30 - 191 lb Calories: ~3,200...

BACK, CALVES & ABS BACK Deadlift - 4x20 - 401 lb Barbell Rows - 3x20 - 263 lb Lat Pull Down - 3x20 - 255 lb Seated Cable Row - 2x25 - 174 lb CALVES Seated Calf Raise - 3x20 - 295 lb 45 Degree Calf Raise - 3x20 - 202 lb ABS Reverse Crunch - 40 Calories: ~3,200 kcal Protein: ~190–210g...

SHOULDERS & TRICEPS SHOULDERS Seated Barbell Press - 4x20 - 235 lb Seated Arnold Press - 3x20 - 139 lb Barbell Front Raise - 3x20 - 169 lb Dumbbell Lateral Raise - 2x25 - 108 lb TRICEPS Close Grip Bench Press - 2x20 - 291 lb Seated French Press - 2x20 - 156 lb Seated EZ Bar Skullcrusher...

QUADS & HAMSTRINGS QUADS Barbell Squat - 4x20 - 362 lb Leg Press - 2x20 - 579 lb Cross Arm Front Squat - 2x20 - 272 lb Leg Press - 2x40 - 403 lb Single Leg Press - 2x25 - 395 lb HAMSTRINGS Romanian Deadlift - 2x20 - 345 lb Leg Curl - 2x20 - 259 lb Calories: ~3,200 kcal Protein...

CHEST & BICEPS CHEST Bench Press - 4x20 - 282 lb Incline Bench Press - 2x20 - 261 lb Dumbbell Bench Press - 2x20 - 155 lb Dumbbell Flys - 2x30 - 132 lb BICEPS Pinwheel Curls - 2x20 - 116 lb Standing Barbell Curl - 2x20 - 168 lb Cable Preacher Curl - 1x30 - 191 lb Calories: ~3,200 kcal...

SHOULDERS & TRICEPS SHOULDERS Seated Barbell Press - 4x20 - 235 lb Seated Arnold Press - 3x20 - 139 lb Barbell Front Raise - 3x20 - 169 lb Dumbbell Lateral Raise - 2x25 - 108 lb TRICEPS Close Grip Bench Press - 2x20 - 291 lb Seated French Press - 2x20 - 156 lb Seated EZ Bar Skullcrusher...

QUADS & HAMSTRINGS QUADS Barbell Squat - 4x20 - 362 lb Leg Press - 2x20 - 579 lb Cross Arm Front Squat - 2x20 - 272 lb Leg Press - 2x40 - 403 lb Single Leg Press - 2x25 - 395 lb HAMSTRINGS Romanian Deadlift - 2x20 - 345 lb Leg Curl - 2x20 - 259 lb Calories: ~3,200 kcal Protein...

CHEST & BICEPS CHEST Bench Press - 4x20 - 282 lb Incline Bench Press - 2x20 - 261 lb Dumbbell Bench Press - 2x20 - 155 lb Dumbbell Flys - 2x30 - 132 lb BICEPS Pinwheel Curls - 2x20 - 116 lb Standing Barbell Curl - 2x20 - 168 lb Cable Preacher Curl - 1x30 - 191 lb Calories: ~3,200 kcal...

BACK, CALVES & ABS BACK Deadlift - 4x20 - 401 lb Barbell Rows - 3x20 - 263 lb Lat Pull Down - 3x20 - 255 lb Seated Cable Row - 2x25 - 174 lb CALVES Seated Calf Raise - 3x20 - 295 lb 45 Degree Calf Raise - 3x20 - 202 lb ABS Reverse Crunch - 40 Calories: ~3,200 kcal Protein: ~190–210g...

SHOULDERS & TRICEPS SHOULDERS Seated Barbell Press - 4x20 - 235 lb Seated Arnold Press - 3x20 - 139 lb Barbell Front Raise - 3x20 - 169 lb Dumbbell Lateral Raise - 2x25 - 108 lb TRICEPS Close Grip Bench Press - 2x20 - 291 lb Seated French Press - 2x20 - 156 lb Seated EZ Bar Skullcrusher...