Warm up
- Cardio: Elliptical 5 min
Workout
- Hack Squats: 3 x 12: 225×2, 255
- Leg Extensions: 3 x 12: 180 (3 position machine)
- Bodyweight Dips: 3 x 12: 36+
- Close-Grip Bench Press: 3 x 12: 135, 165, 175(10)
- Barbell Shrugs: 3 x 10: 135, 185, 225
- Long Arm Crunches: 3×20: X
- Cardio: Elliptical 20 min