W1: Legs & W2: Pulls and Biceps

09/25/12

W1:
Warmup:
Lunges x 100
BodySuats x 100

Back Squats (135) 6, (185) 2, (225) 2, (275) 2, (285) 2, (295) 2, (305) 2, (315) 2
Front Squats (185) 2, (195) 2, (215) 2, (235) 2
Overhead Squats (135) 6, (115) 10, 10
Extensions (130) 12, 12, 12, 12


W2:
Warmup: Lat Pulldowns and bodySquats

4 rounds of:
Pullups x 10
Cable Curls (42.5) 10
Burpies x 10

4 rounds of:
Chins x 10
Alt Pulldowns (50) x 30
Burpies x10

Hammer Curls (45) 15, 8, 8
Alt DB Curls (35) 8, 8, 3