10/24/16
Squats
Bar x 20
135 x 8
225 x 6
295 x 5
350 x 4
405 x 3
405 x 3
455 4 sets of 2
Bench
135 x 15
185 x 10
205 x 5
255 x 4
295 x 3
295 x 3
335 6 sets of 3
315 x 9
Clean and press
115 x 20
115 x 20
115 x 20
115 x 20
135 x 12
Abductor/adductor/leg press machine
4 sets of 20
120/120/300
Side raises / upright rows
4 sets of 15
40s / 115
Chest fly / machine dip/ preacher curl
4 sets of 15
130 / 180 / 90
Squats
Bar x 20
135 x 8
225 x 6
295 x 5
350 x 4
405 x 3
405 x 3
455 4 sets of 2
Bench
135 x 15
185 x 10
205 x 5
255 x 4
295 x 3
295 x 3
335 6 sets of 3
315 x 9
Clean and press
115 x 20
115 x 20
115 x 20
115 x 20
135 x 12
Abductor/adductor/leg press machine
4 sets of 20
120/120/300
Side raises / upright rows
4 sets of 15
40s / 115
Chest fly / machine dip/ preacher curl
4 sets of 15
130 / 180 / 90