Glutes, Hams
     
       
       
Exercise Reps Sets Rest Weight (lbs)
Machine Leg Curls 6 5 1 minute 50 lbs
Leg Extension 6 5 1 minute 80 lbs
Calves    
   
   
Exercise Reps Sets Rest Weight (lbs)
Barbell Seated Calf Raise 6 5 1 minute 15 x 2 = 30
Back    
   
   
Exercise Reps Sets Rest Weight (lbs)
Barbell Shrug 6 5 1 minute 20 lbs
Upright Barbell Row 6 5 1 minute 20 lbs
Bent Over Barbell Row 6 5 1 minute 85 lbs
       
Abs    
   
   
Exercise Reps Sets Rest Weight (lbs)
Air Bike 20 N/A N/A None
Bent Knee Hip Raise 20 N/A N/A None
Butt-Ups 20 N/A N/A None
Chest    
   
   
Exercise Reps Sets Rest Weight (lbs)
Push ups 25 N/A N/A None
Bench Press 6 5 1 minute 15 x 2 = 30
Arms    
   
   
       
Exercise Reps Sets Rest Weight (lbs)
Barbell Curl 6 5 1 minute 15 x 2 = 30
Drag Curl 6 5 1 minute 10 x 2 = 20
Cardio    
   
   
Exercise Duration Type Level  
Running 20 minutes Interval 4  
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