Squat: kw & belt: 3×3 300lbs
Good Mornings: 3×8 140lbs
Lunges: 3×10 110lbs
Curls: 3×10 20lbs, 30lbs, 30lbs
Abs

Bench shirt – 38 Rage X
240lbs – miss
230lbsx1
Speed bench: 9×3 115lbs
RC
Front Raises: 3×15 25lbs
Rear delts: 3×15 red bands
Abs

Deadlifts: 5×5 125kg, 127.5kg, 130kg (sumo), 132.5kg, 135kg (conventional)
Front Squat: 2×10 140lbs
Lat Pull Downs: purple bands 3×10
Low Pulley Rows: purple bands 3×10
Lower back & abs

Close Grip Bench: 3×5 130lbs, 135lbs, 140lbs
Floor Press: 3×3 155lbs, 165lbs, 170lbs
Headcavers: 3×10 bar+40lbs
Dips: 3×10
Biceps
Lower back
Abs

Highbar Squat: 3×8 200lbs, 210lbs, 220lbs
Stiffleg Deadlifts: 2×10 205lbs
Good Mornings: 3×8 140lbs
Calves
Lowerback & Abs

Legs Up Bench: 3×8 125lbs, 130lbs, 135lbs
Decline: 3×8 135lbs, 135lbs, 140lbs
Lock Outs: 3×5 210lbs, 210lbs (3 reps), 210lbs
DB Seated Shoulder Press: 3×10 25lbs, 30lbs, 30lbs
Biceps
Abs

Squat w/wraps: 3×3 275lbsx2, 295lbsx3, 295lbsx3
Good Mornings: 3×8 135lbs
Lunges: 3×10 110lbs
Abs: 6×20

Speed Bench Press (black bands): 9×3 105lbs
Bench 3 board: 2×3 195lbs
RC: 6 sets
Front Raises & rear delts: 6 sets
Abs: 6×15

Deadlifts: 5×5 275lbs, 285lbs, 285lbs (sumo), 285lbs, 285lbs (conv)
Front Squat: 2×10 135lbs
Lat Pull Downs: 3×10 85lbs
Low Pulley Rows: 3×10 85lbs
Lower back & Abs: 12 sets

Close Grip Bench: 3×5 125lbs, 135lbs, 135lbs
Floor Press: 3×3 145lbs, 155lbs, 165lbs
DB Tricep Extensions: 3×10 20lbs, 25lbs, 30lbs
Dips: 3×10
Biceps: 6×15