Warm up
- Cardio: Elliptical 5 min
Workout
- Leg Press: 3 x 12: 315, 405, 495+
- Leg Extensions: 3 x 12: 190+ (3 position machine)
- Bodyweight Dips: 3 x 12: 36(+25#)+
- Close-Grip Bench Press: 3 x 12: 135, 175(10), 175(9), 175(5)
- Barbell Shrugs: 3 x 10: 135, 225×2
- Long Arm Crunches: 3×20: X
- Cardio: Not enough time