warmup: 5min
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flat bench with smith lunges wighted
1. 20 / 10 each
2. 6-8 / 9 each
3. 18 / 8 each
4. 6-8 / 7 each
5. 15 / 6 each
6. 3-5 / 5 each
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incline d-bells with air squats
1. 15 / 25
2. 12 / 25
3. 10 / 20
4. 8 / 20
5. 6 / 18
6. 4 / 18
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leg extensions 100
wide chest hammer 100
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