| Course: |
| push-ups |
20, 15 |
| seated row |
2x20 - 90 lb |
| shoulder press |
2x20 - 90 lb |
| lat pull-down |
20, 17 - 90 lb |
| incline leg press |
20x90 lb, 20x180 lb, 20x270 lb, 20x360 lb, 10x450 lb |
| squats (Smith) |
15x90 lb, 15x110 lb, 12x130 lb |
| lunges (Smith) |
15x90 lb, 15x110 lb, 15x130 lb |
| leg curls |
3x15 - 165 lb |
| leg extensions |
15x165 lb, 15x180 lb, 15x195 lb |
| plank |
180 sec | |