Mon
Leg Ext: warms, 10 x190, 10 x 200, 8 x 210
Leg Press: warms, 10 x 360, 8 x 360, 2 x 9 x 360
SSC 30 Minutes

Tues
Machine Incline Press: warms , 10 x 150, 10 x 225, 10 x 250, 7 x 280
Machine Bench: warms , 10 x 210, 7 x 230
Cable Crossovers: 15x50, 15 x 60, 11 x 70, 9 x 70
Barbell Curls: warms, 2 x 7 x 100, 6 x 100
Rope Curl; 3 x 10 x 160
SSC 30 Minutes

Wed
Hang Leg: 10, 8
Cable Crunch: 30 x 120, 25 x 120
Machine Crunches: 30 x 6, 27 x 6
Sprints 10 Minutes
SSC 30 Minutes

Thur
Pulldowns: warms , 8 x 175, 8 x 180, 6 x 185
Deads: 8 x 255, 8 x 315, 7 x 325, 3 x 345
DB Bench Rows: warms , 10 x 80, 9 x 90, 8 x 95
Straight Arm Pulldowns: 12 x65, 12 x 70, 9 x 75
Leg Curls: warms , 10 x 150, 10 x 160, 8 x 165
SSC 30 Minutes