Strength Training:
Squat and Calves (every 2:30):
- Safety Bar Squats: 79x10, 109x9, 139x8, 169x7, 199x 4x6
- Standing Calf Raises: 60x 7x11, 1x10
Back Superset #1 (every 2:30):
- Chest Supported DB Rows: 35's x 12, 45's x 11, 55's x 10, 65's x 9, 70's x 2x8, 65's x 2x8
- Cable Face Pulls: 24x 2x13, 22.5x 2x13, 4x12
Back Superset #2 (every 2:30):
- Parallel Grip Chin-Ups: 3x2, 1x1
- Scap Pull Ups: 4x5
- Rack Scrape Shrugs: 249x 4x10
Biceps (every 2:30):
- Barbell Curls: 79x 4x12
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