Complete the following group of 3 exercises in a row with minimal 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. Tempo 2-1-2

 

• 45 degree leg press

• Machine plate loaded flat chest press

• Cable wide grip pulldowns
  
   

• Walking lunges

• Machine plate loaded incline chest press

• Cable close grip seated rows
  
  Bonus round
   

• Leg extensions 

• Machine pec flys

• Cable close grip pulldowns

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   finish with the following​

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• Planks 

• Crunches

• Leg raises

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