5 minute bike
Squat: 4×16 115lbs
CG BP LU: 4×8 95lbs
Dips: 3×8 BW
Hypers: 3×15
Tricep Extension: 3×15 15lb DBs
Biceps
Regular Crunch: 3×25
Cardio
Calves: 3×15 120lbs
Leg Curls: 3×15 25lbs (single leg)
Leg Extensions: 3×15 45lbs
Leg Adductors: 3×20 105lbs
Abs

Reg BP LU: 5×5 100lbs, 105lbs, 110lbs, 115lbs, 120lbs
Speed Set: 135lbsx5
DB SP: 3×12 20lbs
RC
DB Flies: 3×15 15lbs
Biceps
Abs
Cardio

Sumo DL off 2 boards: 3×8 90kg, 95kg, 100kg
Lat Pull Downs: 3×15 60lbs
Low Pulley Rows: 3×15 60lbs
Leg Adductors: 3×20 105lbs
Abs
Cardio

Squats with Belt: 3×5 185lbs, 205lbs, 225lbs
Lunges: 3×10 95lbs
Abs
Cardio

CG BP LU: 3×8 105lbs, 110lbs, 115lbs
CG 1 Board: 145lbsx2
CG 2 Board: 155lbsx3
Biceps
Abs
Cardio

Sumo DL off 2 boards (pausing on floor): 3×8 85kg, 85kg, 90kg
GM’s: 3×15 95lbs
Leg Adductors: 3×20 105lbs
Hypers: 3×15
Lat Pull Downs: 3×15 60lbs
Low Pulley Rows: 3×15 60lbs
Abs
Cardio

Reg BP LU: 5×5 95lbs, 105lbs, 110lbs, 115lbs, 120lbs
Reg BP LU 1 Board: 140lbsx3
Reb BP LU 2 Board: 150lbsx4
Incline BP: 2×10 85lbs; 1×8 95lbs
Biceps
Abs
Cardio

Squats with belt: 3×5 185lbs, 195lbs, 205lbs
Squats with belt: 1×8 205lbs

Squat: 3×8 170lbs
Hypers: 3×20 holding 5kg
Abs on Hyper: 3×20 holding 5kg
Leg Adductors: 3×15 105lbs
Calves: 3×20 (single leg)
Rowing: 10 minutes
Leg Curls: 3×15 30lbs (single leg)
Calves: 3×15 120lbs
Rope Hamstrings: 3×15 35lbs
Leg Extensions: 3×15 45lbs
Leg Press (machine): 3×15 150lbs
Hanging Leg Raises: 3×20
5 minute ab circuit
10 minute stretch

Sumo DL off 2 boards: 3×8 85kg, 90kg, 95kg
Lat Pull Downs: 3×15 72.5
Hypers: 3×15
Reverse Hypers: 3×10
Leg Adduction: 3×15 90lbs
Abs