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  1. 1.25 miles slow
  2. Squat with assist 60 3x12
  3. Tricep extension 55 3x12
4 more...
  1. Prone leg curl 80 1x12 70 2x12
  2. Hip abduction 170 3x12
  3. Hip adduction 175 3x12
4 more...
  1. Seated Tricep dips 80 2x12 95 1x12
  2. Bicep curls with short bar 30 3x12
  3. Shoulder press 20 2x12
5 more...
  1. Leg curls (up to down) 80 1x12, 95 2x12
  2. Leg extensions (down to up) 95 3x12
  3. Squats with bar 50 3x12 HARD
4 more...
  1. Shoulder press dumbells 12.5s 3x12
  2. Tricep pulse 12.5s 3x12
  3. Bench press short bar 40 3x12
4 more...