After that quad workout yesterday, it was time to take it easy.

Hams

Romanian deadlift 8 x 10 followed by 1 set to total failure

That's it

Shoulders

Standing dbell shoulder press 10 x 10

Dbell clean and press 4 x 12
Superset with
lateral raise 4 x 12

Dbell shrugs 4 x 12 (20 second break between sets)

Chest

Guillotine press 10 x 10

Push-ups 4 x 12
superset with
Flat flyes 4 x 12

Incline bb bench press 4 x 12, 10, 10 and 10 (20 seconds rest between each set)

Back

Bent over rows 10 x 10

Bent-over DB fly 4 x 12
Superset with
Wide grip pulldowns 4 x 12

Dbell rows 4 x 12

Arms

Close grip EZ bar curls 4 x 12
Superset with
Over head EZ bar extension 4 x 12

DB hammer curls 4 x 12
Superset with
Reverse grip pushdowns 4 x 12

Bench dips 4 x 12

Quads

Leg extensions x 12
Leg press x 12
Leg extensions x 12
Walking lunges x 30

This is done as one giant set with no break between exercises.
Repeated 5 times.
It's a killer!!

Just a quick follow up after yesterdays quad session,
Well, I can hardy walk this morning and I have a feeling that this weeks jabs are gonna be a couple of days late!!

Hams

Single leg curls 10 x 10

Stiff legged deadlifts 4 x 12

Shoulders

DB clean and press 4 x 10

Standing lat raise 4 x 10

DB shrugs 3 x 12

Job done!

Chest and Biceps

Guilotine press 4 x 10

Incline bench press 4 x 10, 8, 8 and 7

Flat DB flyes 4 x 10

EZ bar curls 4 x 10, 8, 7 and 6

DB hammer curls 3 x 10

Back

Close grip pulldowns 4 x 10

Wide grip pulldowns 4 x 12

Bent over rows 4 x 10

Dumbell rows 4 x 10

damn CC! keeping it simple and killing it as always. love reading your log brother

Thanks brotha.

Shoulders and Triceps

DB clean and press 4 x 10

Lat raises 4 x 10

DB shoulder press 4 x 10
Superset with
DB shrugs 4 x15

Over head EZ bar extensions 4 x 10

Wide grip pushdowns 4 x 10

Reverse EZ bar curls 4 x 10

Chest and Biceps

Guillotine bench press 3 x 6 - 8

Incline bench press 2 x 6 - 8

Flyes 2 x 8 - 10

EZ bar curls 3 x 6 - 10

DB curls 2 x 6 - 10

Quads

The following was done as one giant set.

Leg extension x 15
Sumo squat x 12
Leg extension x 15
Walking lunges x 30

Repeat 5 times

Hams

Leg curls 4 x 15

Back

Wide grip pulldowns 4 x 7

V-bar pulldowns 4 x 6

DB rows 4 x 8

Barbell rows 4 x 6

Job done!

Shoulders and Triceps

Press behind neck 3 x 7

Upright rows 2 x 8

Lat raises 2 x 12

Nautilus triceps extension 3 x 8

Rope pushdowns 2 x 8

Chest and Biceps

Machine guillotine press 3 x 6

Incline bench press 2 x 8

Dips 2 x 10

EZ bar cable curls 3 x 10, 8 and 6

Nautilus curls 2 x 8 and 6

Quads

The following was done as one giant set.

Leg extension x 12
Sumo squat x 12
Leg extension x 12
Walking lunges x 30

Repeat 5 times

Hams

Leg curls 4 x 12, 10 8 and 6

Job done!

Back and Traps

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 12
Wide Grip Lat Pull Down - 3 x 12
Close Grip Pulldown - 1 x 40

Traps
Power Barbell Shrugs - 3 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 40

Chest and Triceps

Chest

Bench Press - 4 x 5, 4, 3 and 3
Incline Bench Press - 3 x 12, 12 and 7
Dumbbell Bench Press machine - 3 x 8
Dumbbell Flyes - 1 x 40

Triceps

Dips - 2 x 5
Nautilus Triceps Press - 2 x 8
Cable Tricep Extension - 1 x40

Back and Traps

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 10
V Bar Pull Down - 3 x 6
Seated Rows - 1 x 40

Traps
Power Barbell Shrugs - 3 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 40

Quads

Squats 4 x 5

Leg extensions 3 x 12

Leg press 3 x 12

Leg extensions 1 x 40

Shoulders and Triceps

Shoulders

Shoulder press 4 x 5

Arnold press 3 x 12, 10 and 10

Front raise(with weight plate) 3 x 12

Lat raise 1 x 40

Biceps

Barbell curl 3 x 5, 5 and 3

Cable preacher curls 2 x 12

Nautilus curl machine 1 x 40

Deadlifts and Hamstrings

Deadlifts 4 x 6

Romanian deadlifts 4 x 12

Leg curls 4 x 12, 10, 10 and 10

Single leg curls 1 x 40(each leg)

Chest and Triceps

Chest

Bench Press - 4 x 6
Incline Bench Press - 3 x 12, 10 and 7
Dumbbell Bench Press - 3 x 12
Dumbbell Flyes - 1 x 40

Triceps

Dips - 2 x 5
Pushdowns - 2 x 12 and 10
Cable Tricep Extension - 1 x 40

Back and Traps

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 10
V Bar Pull Down - 3 x 12, 10 and 6
Wide grip pulldowns - 1 x 40

Traps
Power Barbell Shrugs - 2 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 40

Quads and Calves

Quads

Squats 4 x 5

Leg press 4 x 12

Hack squat 2 x 12

Leg press 1 x 40

Calves

Standing calf raise 2 x 15

Shoulders and Biceps

Shoulders

Shoulder press 4 x 5

DB clean and press 3 x 12

Bb front raise 3 x 10

Lat raise 1 x 40

Biceps

Nautilus curls 2 x 5

Cable curls 2 x 12

Nautilus curls 1 x 40 (a real biceps killer, took the best part of 10 minutes to complete the set!!)

Chest and Triceps

Chest

Bench press 4 x 5

Incline bench press 3 x 12, 10 and 9

Machine press 3 x 10

Flyes 1 x 40

Triceps

Close grip bench press 2 x 6

Nautilus tricep extensions 2 x 10

V-bar pushdowns 1 x 40

Back and Traps

Back

Bent rows 4 x 5

Dumbell rows 3 x 10

V-bar pulldowns 3 x 7

Straight arm pulldowns 1 x 40

Traps

Shrugs 2 x 5

Face pulls 2 x 12

Dumbells shrugs 1 x 36

Quads

Squats 4 x 5

Leg extension 3 x 11

Hack squat 3 x 12

Leg extension 1 x 40

Shoulders and Biceps

Shoulders

Shoulder press(machine) 4 x 5

DB shoulder press 3 x 12

Front raise 3 x 10

Lat raise 1 x 36

Biceps

V-bar curls 3 x 5

Rope hammer curls 2 x 12

Barbell curls 1 x 33

Deadlifts and Hams

Deadlifts 4 x 5

Seated leg curls 3 x 12

Seated leg curls 1 x 40

Chest and Triceps

Chest

Bench press 4 x 6

Incline bench press 3 x 12

Press ups 3 x 10

DB flyes 1 x 26

Triceps

Close grip bench press 3 x 5

French press 2 x 8 and 7

Kick backs 1 x 40

Abs

Flutter kicks 2 x 45 secs

Crunches 2 x 30 secs

Plank 2 x 35 secs

Vertical crunches 2 x 30 secs

Russian twists 2 x 45 secs

Bicycle 2 x 40 secs

Back
Barbell Rows - 4 x 5
Dumbbell Rows - 3 x 8
Close grip Pull Downs - 3 x 7
Wide grip pulldowns - 1 x 36

Traps
Power Barbell Shrugs - 3 x 5
Dumbbell Shrugs - 2 x 12
Barbell Shrugs - 1 x 34

Quads

Squats 4 x 5

Front squats 2 x 10

Leg extensions 2 x 10

Leg extensions 1 x 26

Chest and Triceps

Machine press 4 x 6

Incline press 3 x 6

Machine flyes 3 x 6

Bench press 1 x 20

Close grip push downs 3 x 8

Nautilus extensions 2 x 10

wide grip push downs 1 x 20

Back and Traps

V-Bar pulldowns 4 x 6

T-bar rows(Close grip, palms facing) 3 x 8

T-bar rows(Wide grip) 3 x 10

Wide grip pulldowns 1 x 20

T-bar shrugs(close grip, palms facing) 4 x 12

T-bar shrugs(wide grip) 3 x 15

Face pulls 2 x 20