Warm up
- Cardio: Elliptical 5 min
Workout
- Leg Press: 3 x 12: 315, 405, 505+
- Leg Extensions: 3 x 12: 200, 200, 200(8)/190(4) (3 position machine)
- Bodyweight Dips: 3 x 12: 36(+45#)
- Close-Grip Bench Press: 3 x 12: 135, 165(10), 165(8)/135(8)
- Barbell Shrugs: 3 x 10: 135, 225, 225+
- Long Arm Crunches: 3×20: 60
- Cardio: Elliptical 10 min