Badrock’s Workouts

seated dumbbell presses - 60×10, 75×10, 100×8, 80×12

superset with

seated dumbbell side laterals - 25×15, 35×10, 40×10

barbell upright rows - 135×10x3sets

dumbbell upright rows - 50×10x2sets

reverse pec dec - 165×15x2sets

barbell shrugs - 225×15, 315×15, 405×10, 495×8

too tech’s advice and tried to go a little heavier on shrugs, i tried to stay with something i thought i could still handle pretty well, i’ve just never been very strong at shrugs, so i will try to continue to build on the exercise

Squats

135×10, 225×10, 315×8, 405×15

Hack squats

3plates per sidex20, 4plates per sidex20, 2plates per sidex15 (feet low on platform)

Leg Presses (feet low on platfrom and closer together)

700×15x3sets

Leg extensions

250×10, 200×10, 150×15 (tripple drop set)

Lying leg curls - 3×10

Standing single leg curls - 2×10

Great workout , reps on the squat felt pretty easy