Warm Up:
Elliptical 5min
Work Out:
Leg Press/Squat Press 3 x 12: 315, 405, 455
Leg Extension 3 x 12: 170, 180×2
Bodyweight Dips 3 x 12 (weighted or assisted depending on your level) – 36+
Close-Grip Bench Press 3 x 12: 135, 155, 165
Barbell Shrugs 3 x 10: 135, 185, 225
Long Arm Crunches 3 x 20: 60
Elliptical 15 minutes