Squat, back & bi’s

3 sets of each exercise 9-11 reps with drop sets if needed. 

4th set max reps 10-15 second rest max reps

Reverse Lat Cable row: 200lbs

Lat Pushdowns: 60lbs

Bend over 3 direction DB Row: 60lbs

Incline DB Curls: 25lbs

Single arm cable curls: 50lbs

Straight Bar Curls: 95lbs, 70lbs

5 mile outdoor run

Squat 50 x 95lbs

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