P3W1D4

hip crossover: x15
lying opposites: x10
planks: 40 sec (two sets)
reverse lunge: 45×6, 45×10
stiff leg deadliest: 135×8 (three sets)
standing calf raise: 135×20 (two sets)
hack squat: 90×8 (three sets)
wide leg press: 170×10, 190×10, 210×10
calf press: 170×20, 190×20
barbel curl: 60×10 (two sets)
shoulder raise: rear 20×8 | side 20×8 | front 20×8 (two sets)

December 19, 2009 | Filed Under lifting