leg press 5x50 reps 300 lbs
calf raises 5x24 reps 300 lbs
Shoulder shrugs 5x12 450 lbs
shoulders, overhead seated press 5 sets x 24 reps 225 lbs
another one
Low row 5x20 270
wide grip lat pull down 5x 20 14 (whatever that weight is)
close grip pull down 5x20
tri press I tend to super set these front grip and reverse grip
dead lift 5x20 225
and another
incline db press 5x 12-24 85
cross cable 5x 12-24 14
High and level so 10 sets
decline 5x 24 270
every other week i'll put tri in with this one..
I also do static training for 2 weeks to get past sticking, but this is more of a cutting/endurance type training and I'll do 1 warmup set at 50-60% the rest are working sets..
when i'm doing heavy legs, the biggest i've done 1200x8, and that's increasing 90-180 lbs starting at 310 to start on an incline leg press..