11-19 SEP

12 SEP

Bench (JM) 5x10 @ 150#
Reverse Grip DB Bench 3x10 @ 40#ea
DB Incline Bench 3x10 @ 40# ea
DB Shoulder Press 3x10 @ 25#
Pendley Row 3x10 @ 135#
BB Shrug 3x10 @ 135#
DB Shrug 3x8@ 80#
Dips 3x15

13 SEP

Pull ups 6,8,6,6,10
BB Wide Grip Bent Over Row 3x12
Superset 4x15:
One Arm DB Preacher Curl 4x15
BB Bicep Curl 4x15
Superset 3x15:
Hammer Curl
Reverse Grip Curl
Abs

14 SEP

Back Squat 5x10 @ 135#
BW Squat 3x25
Pistols 3x10
DB RDL 3x8
Calf Raise 3x8 @ 135#
Abs

15 SEP

OH Press 5x10 @ 70#
Superset 3x15:
DB Flys
DB Bench
Standing Flys 3x12
DB Side Raise 3x12
Superset 3x15:
Seated Military Press
Shrug
Superset 4x15:
Dips
Close Grip Bench

16 SEP

Pull ups 3x8
DB Bent Over Row 3 x10
BB Curls 3x8
DB Bicep Curl One Arm 3x10
DB Hammer Curl 2x10
Reverse Grip Curl 3x10
Abs