Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2

 

• Barbell squats 

• 45 degree leg press (feet together)

• Front barbell squats

• Dumbbell split squats

• Leg extensions

• Standing calf raises on the smith machine
   

• Bicep barbell curls

• Dumbbell hammer curls

• E/Z bar cable curls

• Rope hammer curls

• Single arm cable curls
  
  
   finish with the following
   3 rounds​

• Planks  1min

• Crunches 45 seconds

• Leg raises 45 seconds

• Bicycle kicks 45 seconds

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