Monday 

  • Rest day

Tuesday 

  • Elevated squats (105lb) 3 sets of 10
  • RDL’s (105lb) 3 sets of 10
  • Hip thrusts (45’s a side + 5 pulses) 3 sets of 10 
  • Horizontal calf (250lb) 3 sets of 10
  • Leg extension (100lb) 3 sets of 10
  • Kneeling leg curl (40lb ) 3 sets of 10
  • 10 min walk

Wednesday 

  • Assisted pull ups (20lb decrease) 3 sets of 4, (55lb decrease) 1 set to failure 
  • Bent over rows (125lb) 3 sets of 8
  • Lat pull downs (35lb) 3 sets of 10
  • One arm bent over dumbbell row (40lb) 3 sets of 8 
  • Straight arm bent over pull down (30lb) 1 set of 10, (40lb) 2 sets of 10
  • Cable bicep curls (25lb ) 3 sets of 10

Thursday-Sunday 

  • Rest day