Hammer Pull Down: (4 sec. negative)
Warm Up 90 x 12
1st 180 lbs x 12
2nd 180 lbs x 5
3rd 180 lbs x 4

Static Hold: 20 sec.

T-Bar: (3 sec. Negative)
Warm up 50 x 8
2 sets 75 x 20

Rack Dead Lifts:
Warm up 135 x 8
1st 185 lbs x 8
2nd 185 lbs x 8
3rd 225 lbs x 8
4th 275 lbs x 3

Assisted Pull Ups: (4 sec. neg.)
115 assist 30 reps (2 10 sec. holds)

Extended Hold:
50 lbs x 45 sec.

Biceps:
Cross Body Hammer Curls:
1st 45 lbs x 20
2nd 50 lbs x 20

BB Reverse Preacher Curl:
1st 60 lbs x 20
2nd 40 lbs x 20

Calf Raises: 5 sec. neg. 10 sec. hold at bottom
Warm Up 45 x 10, 70 x 8
70 x 15

Hack Squat: ½ down full down
90 lbs x 20
90 lbs x 15

Leg Press: 21’s
180 x 21
230 x 21

Leg Press: Toes out Feet together
180 lbs x 20 (2 sets)

Extensions:
100 lbs x 20
85 lbs x 20
100 lbs x 20

Hamstring Curls: Rest/Pause (4 sec. neg.)
55 lbs x 13, 10, 7

BB Lunges:
40 lbs x 20 (6 sets)

Extreme Hold Quads:
120 sec.

Hammer Chest Press: Rest/Pause (4 sec. Neg)
Warm Up 25 x 8
45 lbs x 13, 6, 4

50% Hold 45 lbs x 115 sec.

Decline Fly’s:
10 lbs x 20 (3 sets)

Peck Deck: 2 sec stretch/ hold 2 sec.
50 x 50

Assisted Pull Ups: 2 sec hold @ bottom
Assist 115 lbs x 35

Scull Crushers: (Burn out)
35 x 50

Hammer Shoulder Press: Rest/Pause (6 sec. neg.)
Warm up-25 lbs x 12
1st 45 lbs x 13 reps
2nd 45 lbs x 6 reps
3rd 45 lbs x 5 reps

¾ Static hold 45 lbs x 65 sec.

Hanging Single Lat. Raise:
1st 20 lbs x 20
2nd 25 lbs x 25
3rd 25 lbs x 25

Seated Single Lat. Raise: (6 sec. Neg)
10 lbs x 20 (3 sets)

BB Rear Lat. Raise:
35 lbs x 20 (3 sets)

DB Deltoid Lat. Raise:
20 lbs x 20 (3 sets)

Extreme Hold
75 sec.