Sunday, Nov. 16

Friday, 11-14 QUADS and CALVES & 17 HIIT
Leg press: 70/12 x2, 75/8, 80/6, 85/6, 100/6
leg extension: 55/10, 60/8, 65/8, 70/8
Bosu squat with DB's: 15/15 x3
Lunge jumps: 3 sets 12
Seated calf: 70/12, 75/10, 75/8, 80/8

Saturday, 11-15: SHOULDERS and BIs
DB press: 15/12 x2, 17.5/8, 17.5/6 x3
Pike pushups: 2 sets 10
4-way shoulder exercise: 8/12, 8/10, 8/8
DB lateral raise: 8/12, 8/10, 10/8, 10/6
1 leg bi curl, DB: 10/12, 12/10, 12/8, 12/6
Cable curl: 50/10, 50/8 x2

Sunday, 11-16: HAMS and BACK
Lat pd: 45/12, 45/12, 50/8, 50/6, 55/6, 60/6
back extensions: 15/10, 15/8, 25/8, 25/8
2 arm DB row, Bosu: 20/10 x4
Bent leg RDL: 50/12, 50/10, 60/8 x2
SB bridges: 3 sets 12