| Course: |
| push-ups |
3x15 |
| seated row |
3x20 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x20 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb |
| squat (Smith) |
15x90 lb, 15x140 lb, 15x160 lb |
| lunges (free bar) |
20x70 lb, 2x20 - 90 lb |
| leg curls |
3x15 - 135 lb |
| leg extensions |
15x175 lb, 2x15 - 195 lb |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 30 side leg lifts to each side, 50 steam engines, 2x20 knee lifts |
| back extensions |
40 back extensions (20 straight, 20 twisting) - 25 lb | |