Sunday 9.24.17

Warm Up:
- 45 Degree Hip Extensions:  5x14
- GHD Sit Ups 5x14

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 5, 5, 4, 1

Donkey Calf Raises:
- 140x 4x25

Standing Leg Curls:
- 30x 2x25, 20x 2x25

1-Arm DB Press (3x10 or 30 reps):
- 65x 9, 9, 8, 4

Leg Extensions:
- 120x 4x25

Seated BTN Military Press (3x15 or 45 reps):
- 115x 13, 13, 13, 6

Romanian Deadlifts:
- 195x 2x25, 145x 2x25

Triceps and Shoulders Isolation (3x20 or 60 reps):
- Overhead Barbell Extensions:  85x 18, 18, 18, 6
- DB Lateral Raises:  :  30x 18, 18, 18, 6

Hack Squats:
90x 4x25

Reverse Grip Cable Pushdowns (3x25 or 75 reps, :30 rest):
- 110x 25, 22, 17, 11