warmup: 5min cardio
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single leg leg press into leg press calf extension / pull up into lying pull ups / back extension into reverse back ext.
1. 10 each , 25 / 8 , 15 / 12, 15
2. 9 each , 22 / 7 , 12 / 10, 20
3. 8 each , 20 / 6 , 10 / 20, 10
4. 7 each , 18 / 5 , 8 / 15, 12
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straight leg deads into shrugs / lunges / flat leg crunches
1. 10 , 20 / down and back / 20
2. 8 , 18 / down and back / 18
3. 6 , 15 / down and back / 15
4. 6 , 12 / down and back / 15
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