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