Current Routine - DC - 2nd week
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press - 180 x 16 RP
Hammer Strength Military Press - 180 x 13 RP
Tricep Hammer Strength Dip - 180 x 22 RP
Wide grip Pullups - Body weight x 17 RP
Rack Deads to mid shin - 390 x 6 reps, 300 x 10 reps
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls - 75 x 19 RP
Pinwheel Curls - 30 x 18 RP
Seated Calf Raise - 135 x 10 reps, 15 sec hold at bottom of reps
Lying Leg Curls - 70 x 22 RP
Leg Press - 540 x 6 reps, 180 x 20 Widow Maker
A2 - Chest, Shoulders, Tris, Back Width, Back Thick
Incline smith press - 205 x 14 RP
Upright row - 70 x 19 RP
Incline skullcrushers - 80 x 19 RP
Neutral grip chins - body weight x 16 RP
Hammer strength low row - 230 x 18 RP
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls - 45 x 14 RP
Reverse GRip 1 arm cable curls - 30 x 20 reps
Standing Calves 315 x 11 reps
Straight Leg Deads - 185 x 10 reps (could have done more if i had straps with me)
Hack Squats - 270 x 8 reps, 135 x 20 widowmaker
A3 - Chest, Shoulders, Tris, Back Width, Back Thick
Dips - Body-weight + 45 plate - 18 RP
Military Front Smith Press - 140 x 11 RP (not including bar)
Rope Pressdown - 100 x 23 RP
Underhand Chins - Body-weight x 19 RP
T-Bar Rows - 135 x 6 reps, 90 x 11 reps
B3 - Bis, Forearms, Calves, Hams, Quads
Preacher BB Curls - 70 x 16 RP
Hammer Curls - 60 x 5, 50 x 5, 40 x 5 reps (drop sets no rest)
Seated Calf Raise - 140 x 10, 15 sec stretch at bottom of reps
Seated Leg Curls - 150 x 20 RP
Free Squats Ass to Grass - 155 x 10, 135 x 14 widowmaker (i have not done free squats in a long time let alone ass to grass)