Squat + Arms

6 minute Stationary BikeDead Stop Squat: 10 x 135lbs, 8 x 185lbs, 6 x 225lbs, 4 x 245lbs, 2 x 275lbs, 1 x 305lbs

Straight Bar Pushdowns squeeze every 5th rep: (5) 25 x 100lbs

Lying Straight Bar Cable Curl: (5) 25 x 40lbs

Seated Tricep Extentions: squeeze every 5th rep: (4) 25 x 50lbs

Rope Pushdowns: squeeze every 5th rep: (5) 25 x 80lbs

Rope Curls: (3) 25 x 80lbs, (3) 25 x 120lbs

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