Squat

Bench Squats
135 x 8
225 x 6
225 x 5
225 x 6
225 x 5
225 x 3
Higher reps to work into heavier work loads. Right knee acting up a bit so ease into it.

Bench step ups
40 x 8 per leg
40 x 8 per
40 x 8 per rough last few

Military BB Press
115 x 12
115 x 12
115 x 11

Weighted Dips
BW+25 x 6 watch the shoulder and elbows. Ease back brother.
BW x 8
BW x 8

Chest

Incline Press
60 x 6
75 x 5
70 x 6
70 x 6
70 x 4
Maybe up all the weight a bit next time.

Cable flys
60 x 12
60 x 10 very strict
50 x 12

Calf press
330 x 12
330 x 12
330 x 12

EZ Curls
75 x 8
75 x 8
75 x 5+3

Reverse curls
45 x 12 x 2

DL

Deadlift
225 x 5
225 x 5
275 x 3
275 x 3
275 x 3

Weighted Chins
35 x 4 (2+1+1)
25 x 6 (4+2)
25 x 6 (3+3)
BW x 12 (5+2+2+2+1)

Scott Lat Pulls
150 x 8
150 x 8
150 x 8 locked arms-very controlled. Good set.

Handstand holds
30 sec x 3

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