Warmup:

  • Stair Climber for 5
  • Lower body static stretch
  • Shoulder stretch

Workout:

  • Squats: 135 for 12 for 3 sets, 155 for 8, 175 for 8, 185 for 5 for 2 sets, 205 for 2, 225 for 1 for 2 sets, 135 for 6
  • Deadlifts: 135 for 12, 155 for 12, 175 for 12, 195 for 12, 225 for 5 for 3 sets
  • Leg Press: 180 for 15, 270 for 10, 360 for 8, 450 for 5 for 3 sets, 180 for 12
  • Lunges: 50 pound barbell walking for 15 steps each leg. 3 sets
  • Quad Extension machine: 50 for 10 each leg for 6 sets (Rest every 2 sets)
  • Calf Raises: 70 for 10 for 3 sets
  • Calf Raise Machine: 115 for 8 for 3 sets.
  • Hip abduction machine: 145 for 15 for 3 sets

Finisher:

  • Jump rope for 5 minutes

Johnny

Soon to be “Johnny Two Plates”

 

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