Back
Cable rows (wide overhand grip)- 200 x 10
- 300 x 15
- 300 x 15
- 200 x 10
- 300 x 15
- 300 x 15
- 2 plates x 10
- 3 plates x 20
Shoulders
Seated dumbbell presses- 40 x 10
- 100 x 15
- 100 x 15
- 135 x 15
- 135 x 15
- 70 x 20
- 80 x 20
- 160 x 20
- 160 x 20
Arms
Preacher curls- 70 x 20
- 70 x 20
- 40 x 20
- 40 x 20
- 30 x 20
- 30 x 20
- 180 x 10
- 135 x 10
- 90 x 10
- 45 x 10
- bw x 10
- 245 x 20
- 290 x 20
My triceps have always been strong for me (that's why I have never done a ton of lockout work for bench) and training at the commercial gym it can be difficult to find exercises that I can really stress them on without aggravating the constant tendinitis I have in them. The five set drop set of bench dips worked pretty well and I like pushdowns, but even after I pinned two 45s to the stack it was still fairly easy for me to knock out 20 reps.
Legs
Leg presses- 225 x 10
- 405 x 10
- 655 x 25
- 655 x 25
- 655 x 25
- 655 x 25 =100 total reps of 655
- 300 x 20
- 300 x 20
- 150 x 10
- 250 x 15
- 150 x 12
- 400 x 25
Chest
Bench- 135 x 10
- 225 x 5
- 385 x 5
- 375 x 5
- 365 x 5
- 355 x 5
- 345 x 5
- 100 x 24
- 100 x 19
