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Bodymasters chest press 220x11/8 Single leg hamstring curls 70x6 50x9 Neutral grip star trac pulldowns 185x9/8 Bodymasters leg ext 210x11/9 Bodymasters OHP 200x14 Atlantis lateral raise 120x11 Hammer strength high row neutral grip 3ppsx9/7 Banded Tricep iso holds...

Star trac lat pulldown 2pps and a 5x 5 45 and a 25x9 Flex leg ext 285x7/6 Prone leg curl 140x6 120x9 Viking press on flex machine 155x9/8 Megamass pronated row 3ppsx8/7 Seated lateral raise 160x8 Machine chest fly 170x9/8 Fixed barbell curls 80x8/7 Banded...

Bodymasters chest press 220x11/8 Single leg hamstring curls 70x6 50x9 Neutral grip star trac pulldowns 185x9/8 Bodymasters leg ext 210x11/9 Bodymasters OHP 200x14 Atlantis lateral raise 120x11 Hammer strength high row neutral grip 3ppsx9/7 Banded Tricep iso holds...

Star trac lat pulldown 2pps and a 5x 5 45 and a 25x9 Flex leg ext 285x7/6 Prone leg curl 140x6 120x9 Viking press on flex machine 155x9/8 Megamass pronated row 3ppsx8/7 Seated lateral raise 160x8 Machine chest fly 170x9/8 Fixed barbell curls 80x8/7 Banded...

Standing military press 185x8/6 135x12 Rackable curl bar curls 95x7 85x8 75x9 Copenhagen plank 2x25 sec holds Atlantis lateral raise 170x4 140x7 110x9 Cable bicep Curls 170x5 140x8 Weighted decline sit-up 45lbsx8/7 Banded Tricep Pushdown single arm 15/14/12 20...

Flex hamtractor 285x 10/9/8 Pendulum squat 3pps and a 25x7/6/5 Nautilus hip thrust 7ppsx9/7/6 Bodymasters leg ext 250x7/5 200x8 45 min steady state rower

Flex chest press 4ppsxx7/4 3ppsx9/8 Megamass chest supported row 4platesx 9/8 Hammer strength incline 3ppsx7/6 Star trac lat pulldown 2ppsx 8/6 Hammer strength high row 3ppsx9/8 35 min interval rower

Saturday/sunday 1:20 rower

Hammer strength incline 3pps and a 25x7 3ppsx8 Star trac lat pulldown neutral grip 225x 7 185x 9 Flex hamtractor 285x9/9 Bodymasters leg ext 190x11/9 Bodymasters Ohp pronated 200x11 Seated lateral raise 120x9 Bodymasters chest supported row 160x 11//9 Banded Tricep...

Standing military press 170x10 Rackable curl bar curls 100x6 90x8 80x10 Copenhagen plank 2x25 sec holds Bodymasters ohp 275x8 250x9 Fixed barbell bicep curls 70lbsx12/10 Atlantis lateral raise 150x7/6 Banded Tricep Pushdown X15/13/11 20sec isometric Weighted...

Bench 275x7 (Had one in the tank) Megamass chest supported row 5platesx7 4platesx 9 Hammer strength incline 4ppsx6 3pps and 25x8 Star trac lat pulldown 205x8/7 Flex chest press 3pps and a 25x7 3ppsx8 Hammer strength high row 3pps and a 25x7 3ppsx 7 35 min interval rower

Swing squat 3ppsx8/8/7 RDL on pannatta 4pps x 8/7/7 Bodymasters leg ext 250x9/8/6 Flex hamtractor 285x8/7/6 45 min steady state rower

Saturday Sunday 1:20 Min rower

Flex chest press 3ppsx10/8 Decline bodyweight sit-up X14/11 Star trac Lat pulldown neutral grip 45/25/10 per side X7/6 45/10 Per side X11 Bodymasters leg ext 200x12/10 Bodymasters ohp neutral grip 230x12/10 Prone hamstring curls 120x7 110x8 Atlantis lateral raise...

Star trac lat pulldown 185x10/9/8 Flex leg extension 270x7 240x9 Bodymasters ohp neutral grip 250x11 Seated lateral raise 140x11 Flex hamtractor 225x12/10 Mega mass chest supported row 3ppsx9/8 Weighted ab crunch on lat pulldown 100x7/7 Life fitness chest fly...

Standing military press 190x7 Rackable curl bar curls 95x8/7 75x11 Copenhagen plank 2x20 sec holds Bodymasters ohp 250x9/8 Cable bicep Curls 170x6 140x9 Atlantis lateral raise 120x9/8 Banded Tricep Pushdown (Rehab) X13/11/11 Hanging leg raise X12/11 Life...

Nebula leg press 7ppsx8 AFS leg press 5ppsx9/8 Flex hamtractor 285x10/8 240x11 Pannatta RDL 4ppsx6/6 3ppsx Bodymasters leg ext 250x9/7 210x9 45 min steady state rower

Bench 250x9/7 (not my best day) Megamass chest supported row 5 plates x6 4 plates x8 Flex chest press 3pps and a 25x6 3ppsx 8 Star trac plate loaded lat pulldown 4plates x6 3 plates x8 Hammer strength incline 3pps and a 35x6 3ppsx8 Hammer strength high row 3ppsx8/6...

Saturday/sunday 1:20 min rower

Hammer strength incline 4ppsx5 3ppsx9 Lat pulldown 220x7 200x9 180x10 Bodymasters leg ext 190x14/11 Hammer strength high row 3ppsx9/8 Bodymasters OHP pronated grip 275x8 Atlantis lateral raise 120x11 Flex hamtractor 240x13/10 Rear delt fly 175x10 Cable bicep...