Warm up
- Cardio: Elliptical 5 min
Workout
- Deadlifts: 3 x 12: 185, 225×2+
- Seated Leg Curls: 3 x 12: 90, 110, drop set (110×8,90×4,70×5)
- Lat Pull Down: 3 x 12: 160, (180×8,160×4), 160
- Seated Cable Row: 3 x 12: 160, 180, drop set (180×8, 140×4, 120×5)(65, 75, 85)
- Reverse Crunches: 3 x 20: X
- Cardio: Elliptical 15 min