Regular Bench Press 1 board: 3×8 140lbs, 150lbs, 160lbs
Decline DB Press (Randy’s Decline): 3×8 52lb DBs
Lock Outs (Unparalleled – 2nd bottom hole): 3×5 225lbs, 245lbs, 255lbs
Shoulder Press: 3×10 30kg BB
Abs

Squats:
275lbsx1 w/belt
4×4 w/knee wraps: 295lbs, 295lbs, 300lbs, 300lbs
Lunges: 3×20 95lbs, 100lbs, 105lbs
Good Mornings: 3×10 135lbs, 140lbs, 145lbs
Cardio Circuit
Leg Curls: 3×10 w/red band
Abs

Bands Bench Press purple bands: 9×3 115lbs
Shirt – 36 Katana short sleeve: 3×3 230lbs, 240lbs, 245lbs
RC: 6 sets
Front Raises: 3×15 15kg
Rear Delts: 3×10
Abs

20 minutes eliptical
LPD: 3×15
LPR: 3×15
Lower Back & Abs
2000m rowing maching – 8:57.7

Sumo Deadlifts: 5×8 105kg
Front Squats: 4×9 165lbs, 165lbs, 175lbs, 175lbs

Close Grip Bench Press 3 board: 3×5 165lbs, 175lbs, 185lbs
Floor Head Cavers: 3×10 EZ Curl bar + 50lbs
Triceps: 12×10
Biceps: 6×15
Abs

Squats: 4×4 205lbs, 205lbs, 215lbs, 215lbs
Butt Squats: 2×4 185lbs, 195lbs
Stiff Leg Deadlifts: 3×10 90kg, 95kg, 100kg
Snatches: 40kg
Clean & Jerks: 40kg
Calves: 6 sets BW
Lower back & Abs
Chin Ups: 3×5 (2 purple bands assisting)

Regular Bench Press 1 board: 3×8 135lbs, 145lbs, 150lbs
Incline Bench Press (2 crates, 3 kilo plates): 3×5 135lbs
Floor Press: 3×5 155lbs, 165lbs, 170lbs
Shoulder Press medium grip: 3×10 30kg BB
Abs
Cardio Circuit

Squats: 3×3 w/belt & wraps 303lbs
Good Mornings: 3×10 135lbs
Lunges: 3×20 80lbs

Band Bench Press purple bands: 9×3 115lbs
Shirt – 36 Short Sleeve Katana: 225lbsx2; 235lbsx3; 240lbsx3
RC: 6 sets
Front Raises: 3×15 15kg
Rear Delts face pulls w/red band
Abs
Cardio Circuit