# Push # Pull 1. 5-10 minute warm up (treadmill jog or incline walking) 2. Lat Pulldowns - 1 warmup set - 4 working sets 3. Row (Machine) - 1 warmup set - 4 working sets 4. Face Pulls **OR** Cable Crossovers - 1 warmup set - 4 working sets 5. Preacher Curls (Machine / Barbell) - 1 warmup set - 4 working sets 6. Hammer Curls (Dumbbell) - 4 working sets 7. Assisted Pull Up - Finisher - Spam the shit out of it until death --- # Legs 1. 5-10 minute warm up (treadmill jog or incline walking) 2. Trap Bar Deadlifts - 2 warmup sets - 4 working sets 3. Bulgarian Split Squats (or Front-Foot Elevated Split Squat) - 1 warmup set - 3 working sets 4. Leg Extension (Machine) - 4 working sets (final set to failure) 5. Calf Raises (Standing) - 4 working sets 6. Hamstring Curl (Machine) - 4 working sets 7. Hip Abduction Machine / Hip Adduction Machine __*SS*__ - 3 working sets 8. Crunch Machine - 3 working sets