Curls 55lb 3 sets of 8
Shrugs 180lbs 3 sets of 8
Flat bench 190lb 3 sets of 8
Incline bench 55lb DB 3 sets of 8
Lateral shoulder raises 30lb 3 sets of 8
Military Press 60 lbs 3 sets of 8
Pull-ups 50
Crunches 300
Wood chopper 25lbs 3 sets of 8
Bilateral and flat planks 30 secs x 3 sets
S. Bike 1 hour
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