Squat + Arms

Bike: 3 Minutes Walking Lunges: 200ft

Squatc & Pause: 20 x 95lbs, 10 x 135lbs, 5 x 225lbs, 3 x 275lbs, 3 x 315lbs, 1 x 385lbs

3 Sets: GDH: 15 Reps

Weighted Crunches: 25 reps

Arms: 5 Sets Close/Regular/Wide

Straight Bar Curls: 85lbs

DB Curls/Hammer/Over Head Tri: 25 Reps (3) 20lbs, (3) 25lbs

Seated Dips: 20 Reps: (2) 100lbs, (2) 120lbs, (2) 140lbs

Straight Bar Pushdowns: 150lbs

Chin-ups: 10 Reps

ABs: 3 sets: Hanging Wipers: 20 Reps, Toe 2 Bar: 10 Reps

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