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Group A
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Body Weight Squat
- 10 reps 15
- 10 reps 15
- 10 reps 15
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Barbell Squat
- 150 lb x 5 reps 73
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Group B
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Leg Press
- 360 lb x 20 reps 52
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Leg Extensions
- 160 lb x 20 reps 25
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Barbell Squat
- 240 lb x 20 reps 176
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Group C
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Lying Leg Curls
- 120 lb x 13 reps 18
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Standing Dumbbell Calf Raise
- 60 lb x 15 reps 24
- 60 lb x 15 reps 24
- 60 lb x 15 reps 24
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Wide-Grip Pulldown Behind The Neck
- 120 lb x 10 reps 35
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Upright Barbell Row
- 80 lb x 10 reps 26
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Wide-Grip Pulldown Behind The Neck
- 120 lb x 10 reps 35
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Group D
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Dumbbell Side Lateral Raise
- 40 lb x 8 reps 39
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Standing Barbell Press Behind Neck
- 150 lb x 10 reps 75
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Group E
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Barbell Curl
- 80 lb x 8 reps 19
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Chin-Up
- 8 reps 109
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Group F
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Standing Overhead Barbell Triceps Extension
- 80 lb x 22 reps 15
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Dips - Triceps Version
- 22 reps 303
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Bench Dips
- 22 reps (PR) 77
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Group G
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Body Weight Hip Thrust
- 50 reps 40
- 50 reps 40
- 50 reps 40
- 50 reps 40
- 50 reps 40
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Seated Band Abduction
- 60 reps (PR) 5
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Running
- 00:09:59 | 1 mi | 9.9 min/mi | flat 85