Legs and Chest

warmup: 5min cardio
---------------
Flat bar press drops (3) / lying leg curls / plank hold side to side
1. 8, 10, 12 / 20 / 40
2. 6, 8, 10 / 18 / 38
3. 4, 6, 8 / 15 / 36
4 3, 5, 7 / 12 / 34
---------------
Leg press / leg extensions / incline dumbell press into decline pushups / plank down ups
1. 8 / 20 / 8 / 15 / 30
2. 8 / 15 / 8 / 12 / 25
3. 6 / 12 / 6 / 10 / 20
--------------
Air-squat to calf raise / pushup to side knees
1. 50 / 30
2. 45 / 25
3. 40 / 20