12/26/15

Strength & Hypertrophy
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Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
405 x 2 x 3 sets (Rep Set PR)
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Benchpress 
135 x 10
185 x 5
225 x 5
245 x 5
275 x 4 x 2 sets
275 x 3
225 x 8 x 4 sets (Rep Set PR)
Superset w/
Single-leg Extensions @ 65lbs x 10 x 5 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 4 sets
Dumbbell Hammer Curls @ 30lbs x 8-10 x 4 sets
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Dumbbell Front Raises @ 25lbs x 10 x 4 sets
Dumbbell Lateral Raises @ 25lbs x 10 x 4 sets
Dumbbell Kickbacks @ 20lbs x 10 x 4 sets
Dumbbell Rows @ 80lbs x 10 x 4 sets
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Triceps Cable Bar Extensions @ 130lbs x 15 x 3 sets
Biceps Cable Curls @ 100-110lbs x 8-10 x 3 sets
Drop-Triceps Cable Bar Extensions @ 120lbs x 18
Drop-Biceps Cable Curls @ 100 x 10