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DAY 168 (SHOULDERS/ARMS/CORE): 1. Shoulder Press: 4x20 - 378lb 2. Incline Bench Press: 3x20 - 235Ib 3. Cable Upright Rows: 3x20 - 167Ib 4. DB Lateral Raises: 4x15 - 63Ib 5. DB Shrugs: 3x20 - 116Ib 6. Lying Leg Raises: 3x15 7. Sit Ups: 4x15 8. Planks: 3x90secs Cardio: 15-20 mins...

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DAY 167 (BACK): 1. Deadlift: 3x15 - 327lb 2. Lat. Pulldowns: 3x20 - 185Ib 3. DB Pullovers: 3x20 - 81Ib 4. Bent Over Barbell Rows PB: 423Ib x 10 5. Neutral Grip: 3x20 6. Bent Over Lateral Raises: 3x20 - 44Ib 7. Barbell Curls: 3x20 - 107Ib 8. Incline DB Curls: 3x20 - 48Ib 9. DB...

DAY 166 (CHEST): 1. Bench Press: 3x8 - 296Ib 2. Incline DB Fly: 3x20 - 56Ib 3. DB Fly: 3x20 - 52Ib 4. Cable Fly: 3x20 - 85Ib 5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x15 - 94Ib 6. Cable Overhead Tricep Extensions: 3x20 - 93Ib 7. DB Tricep Kickbacks: 3x20 - 41Ib Cardio...

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DAY 161 (LEG): 1. Back Squats (safety squat bar): 3x20 - 396Ib 2. Barbell Hack Squats: 3x15 - 120Ib 3. Heel Elevated Sith Squat: 462lb x5 4. Leg Extensions (banded): 3x15 - 212Ib 5. DB Lunges: 3x15 each - 65Ib 6. Stiff Legged Deadlifts: 4x15 - 129Ib 7. Seated Leg Curls: 3x15 - 64Ib 8...

DAY 164 (SHOULDERS/ARMS/CORE): 1. Shoulder Press: 4x20 - 373lb 2. Incline Bench Press: 3x20 - 230Ib 3. Cable Upright Rows: 3x20 - 162Ib 4. DB Lateral Raises: 4x15 - 58Ib 5. DB Shrugs: 3x20 - 111Ib 6. Lying Leg Raises: 3x15 7. Sit Ups: 4x15 8. Planks: 3x90secs Cardio: 15-20 mins Daily...

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