warmup 1: armbike 5min
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Lunges / flat dbell press / 21's
1. wieghtless / 18 / 21
2. increase weight / 15 / 21
3. increase weight / 12 / 21
4. increase weight / 10 / 21
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Bent over rows / standing dbell military press / cable tricep extensions
1. 10 each / 12 / 20
2. 8 each / 10 / 18
3. 6 each / 8 / 15
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squats / upright rows / straight leg deads
1. 15 / 12 / 10
2. 12 / 10 / 8
3. 10 / 8 / 6
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