(Working sets posted only)
Dumbbell incline 100x8,2,1 30 second static
Barbell shoulder press 135x10,5,3 30 second hold
Close grip bench 185x6,2,1 30 second hold
Chin-up with 30 lb dumbbell x10,4,3
Deadlift 315x9, 365x4
B1
Straight curl bar
2x warmup
1 plate x8,31
15 second hold
Pinwheel curl
2x warmup
50x10, 5,5
15 second hold
Standing calf raise
Warmup
170x12 5 second hold negatives
Lying leg curl
2x warmup
150x10,100x10,10 30 second hold
Hack squat
2 plates 8
2.5 plates 4
1 plate widow maker