warmup: 5min cardio
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- 50 incline smith press
- 75 slow air squats
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Leg press / leg curls / calf raises
1. 15 - 15 - 15
2. 10 - 12 - 12
3. 8 - 10 - 10
4. 6 - 8 - 8
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Flat d-bell press / pec dec / low to highs
1. 12 - 20 - 20 total
2. 8 - 15 - 16 total
3. 6 - 12 - 14 total
4. 4 - 10 - 12 total
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- 50 pushups
- 75 air squats
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