Saturday 12.23.17

Warm Up:
- Vacuum Trunk Twists:  10, 10, 10
- Reverse Hypers:  50x 10, 10, 10
- Hanging Leg Raise:  10, 10, 10

Strength Training:
Front Squats and Biceps:
- Front Squats:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 260x 3, 2, 2
- Barbell Curls:  45x15, 65x15, 85x 15, 14, 14
- DB Hammer Curls:  40x 15, 14, 14
- EZ Bar Reverse Curls:  60x 15, 14, 14

Deadlifts and Triceps:
- Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 460x 3, 2, 2
- Overhead Barbell Tricep Extensions:  45x15, 65x15, 85x 15, 14, 14
- 1-Arm Overhead DB Extensions:  35x 13, 13, 13

Calves and Triceps:
- Donkey Calve Raises:  220x 15, 15, 15
- Reverse Grips Push Downs:  15, 15, 15