warmup: 5min cardio
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warmp 2 : 100 leg extesnions / 100 smith shrugs
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lat pulldown / high incline rows / lung to squat to good mornings / crunches
1. 12 / 15 / - / 30
2. 10 / 12 / - / 30
3. 8 / 10 / - / 28
4. 6 / 8 / - / 28
5. 4 / 6 / - / 26
6. 10 / 12 / - / 26
7. 12 / 15 / - / 24
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