Push

• 185 incline barbel 7, 6, 8
• 12x3 dips +10
• incline dumbels 70lb 12,10, 9
• 50 shoulder press 12x3
• face pulls 35 12x3
• side lat raises 15 10x3
• tricep Push down (ego lift) 87.5 10x3
• one arm push down 25lb 8x3
• 12 3 30

Legs

• 10 min bike level 5 warm up
• 45lb calf raises 12x3
• 45kg leg extensions 12x3
• 25kg leg curl 12x3
• hack squat warm up to 2 plates
• hip abduction 130lbs

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