Warm up
- Cardio: Elliptical 5 min
Workout
- Hack Squat: 3 x 12: 225, 275(10), 275(10)
- Leg Extensions: 3 x 12: 200, 200, 200(10) (3 position machine)
- Bodyweight Dips: 3 x 12: 34(+45#)
- Close-Grip Bench Press: 3 x 12: 135, 165(8), 165(8)/135(8)
- Barbell Shrugs: 3 x 10: 135, 225, 225
- Long Arm Crunches: 3×20: 60
- Cardio: Skipped due to time