warmup 1 : 5min cardio
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warmup 2 : 150 pushups / 75 leg curls
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leg press / dumbbell press / mid pushup hold / seated leg swings /
1. 12 / 10 / 1 / 20
2. 10 / 8 / 1 / 25
3. 8 / 6 / 1 / 30
4. 6 / 4 - 6 / 1 / 35
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straight leg deads / box jumps / decline press / reverse crunch
1. 10 / 20 / 10 / 18
2. 8 / 20 / 6 / 20
3. 6 / 20 / 6 / 25
4. 12 / 15 / 15 / 30
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