Squats 315X10X3 Leg Extension Ham Curls Lunges

DB Rows 3X20 Lat Pull Downs 3X20 Barbell Rows 3X6 Heavy Shrugs 3 sets to failure Hammer Curls Sitting Curls Reverse Grip Curls Reverse Flys

Chest & Tris 100 Push Ups Warm Up Incline DB Press 70X20 80X20 90X20 100X17 DB Flys 3x15 Jammers 3X15 Skull Crushers 3X15 Tricep Extensions 3X15 50 Push Up Burn Out

30 Minute Run