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Star trac lat pulldown 205x9/8/7 Flex leg extension 300x6 255x10 Megamass chest supported row 4ppsx8/7 Cable chest fly 220x7/7 Bodymasters ohp 200x8 Seated lateral raise 120x11 Tricep Pushdown rehab 65x12/11/8 Rear delt fly 160x8 Cable bicep curls 130x11/8...

Standing military press 195x7/5 Back off 145x11 Rackable curl bar curls 105x8/7/6 95x9/7 85x11 Copenhagen planks 2x25 sec holds Atlantis lateral raise 145x8/6 115x9 Rope Tricep pushdowns Rehab 65x8 60x7/7/6 Weighted decline sit-up 45x9/7 Rear delt fly 190x8/7...

Flex hamtractor 285x11/10/9 Pendulum squat 4ppsx6/4 3ppsx9 Nautilus hip thrust 7ppsx10/9/7 Bodymasters leg ext 250x8/6 210x8 45 min steady state rower

If there’s a slash between numbers it’s 2 sets. If no slash, single set

Flex chest press 4ppsx7 3pps and a 25x9/7 3ppsx9 Megamass chest supported row 5ppsx8/7 4ppsx9 Hammer strength incline 3ppsx7/7 Star trac lat pulldown 2ppsx7/6 Hammer strength high row 3pps and a 25x7 3ppsx 8 35 min interval rower

Saturday/sunday 1:20 min rower

Bodymasters neutral grip Chest press 230x8/6 Star trac lat pulldown neutral grip 185x10/8 Bodymasters leg ext 200x12/10 Megamass chest supported row neutral grip 4ppsx7/7 Flex hamtractor 250x12/10 Bodymasters ohp pronated grip 220x11 Weighted crunch on lat pulldown...

Star trac lat pulldown 2ppsx 7/6 1pps and a 25x9 Flex leg extension 285x6 255x9 Bodymasters ohp 250x11/9 Megamass chest supported row neutral grip 4ppsx8/ Prone hamstring curls 120x8/7 Seated lateral raise 130x11 Life fitness chest fly 190x9/7 Cable bicep curls...

Nah, 7 days a week is plenty

Overhead press 190x7/6/5 Rackable curl bar curls 75x10/9/8 Copenhagen plank 2x 25 sec holds Atlantis lateral raise 160x6 130x9 Cable bicep curls 130x9/7 Banded Tricep pushdowns 15/12/10/10 Rear delt flies 190x10/9 Hanging leg raises 15/ 14 45 min steady state rower

Yeah nerve is 99% better. Just got some triceps tendinitis now but more manageable at least

Flex hamtractor 285x11/10/8 Pendulum squat 3pps 25and 10 x 6/5/4 Nautilus hip thrust 7ppsx9/8/7 Bodymasters leg ext 250x7 220x7 190x8 45 min steady state rower

Flex chest press 4ppsx7 3pps and a 25x8 3ppsx9 Megamass chest supported row 5ppsx 7 4ppsx9 Hammer strength incline 3ppsx 7/7 Star trac lat pulldown 2ppsx7/6 Life fitness chest fly 175x11 Hammer strength high row 3ppsx7/6 35 min interval rower

Saturday/Sunday 1:20 rower

Bodymasters chest press 220x11/8 Single leg hamstring curls 70x6 50x9 Neutral grip star trac pulldowns 185x9/8 Bodymasters leg ext 210x11/9 Bodymasters OHP 200x14 Atlantis lateral raise 120x11 Hammer strength high row neutral grip 3ppsx9/7 Banded Tricep iso holds...

Star trac lat pulldown 2pps and a 5x 5 45 and a 25x9 Flex leg ext 285x7/6 Prone leg curl 140x6 120x9 Viking press on flex machine 155x9/8 Megamass pronated row 3ppsx8/7 Seated lateral raise 160x8 Machine chest fly 170x9/8 Fixed barbell curls 80x8/7 Banded...

Bodymasters chest press 220x11/8 Single leg hamstring curls 70x6 50x9 Neutral grip star trac pulldowns 185x9/8 Bodymasters leg ext 210x11/9 Bodymasters OHP 200x14 Atlantis lateral raise 120x11 Hammer strength high row neutral grip 3ppsx9/7 Banded Tricep iso holds...

Star trac lat pulldown 2pps and a 5x 5 45 and a 25x9 Flex leg ext 285x7/6 Prone leg curl 140x6 120x9 Viking press on flex machine 155x9/8 Megamass pronated row 3ppsx8/7 Seated lateral raise 160x8 Machine chest fly 170x9/8 Fixed barbell curls 80x8/7 Banded...

Standing military press 185x8/6 135x12 Rackable curl bar curls 95x7 85x8 75x9 Copenhagen plank 2x25 sec holds Atlantis lateral raise 170x4 140x7 110x9 Cable bicep Curls 170x5 140x8 Weighted decline sit-up 45lbsx8/7 Banded Tricep Pushdown single arm 15/14/12 20...

Flex hamtractor 285x 10/9/8 Pendulum squat 3pps and a 25x7/6/5 Nautilus hip thrust 7ppsx9/7/6 Bodymasters leg ext 250x7/5 200x8 45 min steady state rower