Warm ups not included


Front Squat *
185x8, 185x8
SLDL *
155x10, 155x10


Bench **
205x10, 225x8
Seated Close Grip Row **
150x10, 165x10


Weighted Dips *
Bdy+25x10, Bdy+25x10
Chins (UHG) *
10, 10


D.B. Shoulder Press (Weight Each Hand) **
65'sx10, 65'sx10
D.B. Shrugs (Weight Each Hand) **
100'sx10, 105'sx10


D.B. Lat Raise **
20'sx10
D.B. Rear Fly **
20'sx10


Bar Curl **
95x10
Straight Bar Underhand Tri Pulldowns **
60x12

Calves
Seated x10, Standing Bdyx15

* Done as Super Set With Rest
** Done as Super Set No Rest


Done in 43 minutes


May switch the SLDL to Seated Leg Curl. Even with the light weight on the SLDL my Sacroiliac Joint & Iliolumbar ligament flared up.

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