Legs and Chest

warmup 1: 5 min cardio
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warmup 2 : 100 airsquats / 75 pushups
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flat press / squat / side to side crunches (bench)
1. 10 + 2 holds / 12 + 2 holds / 30 total
2. 9 + 2 holds / 10 + 2 holds / 28 total
3. 8 + 3 holds / 8 + 3 holds / 26 total
4. 7 + 3 holds / 8 + 3 holds / 24 total
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leg press into calf raises / wide chest hammer strength into low to highs / Russian twists
1. 12 , 20 / 10 , 20 total / 30
2. 10 , 20 / 8 , 18 total / 30
3. 8 , 15 / 6 , 16 total / 30
4. 6 , 15 / 6 , 14 total / 30
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finisher
- 100 leg extensions
- 100 reverse back extensions
- 100 cable flys