Lift Day – Capt A Program 1 05/25/19

Warm up:

• Cardio: Elliptical 5 min

Workout:

• Barbell Squats: 3 x 8-12 (185, 225, 245)
• Walking Lunges: 4 x 20 (45, 65×3)
• Bench Press: 3 x 8-12 (185, 225×2)
• Seated Shoulder Press: 3 x 8-12 (75, 95, 105)
• Plank: 3×1:00
• Cardio: treadmill 20 min