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squat 5 sets of 10 rep with 122-150 pounds 3d
deadlift 4 sets of 10 reps with 122-150 pounds 3d
bicep curls 5 sets of 6 reps with 40 pounds or
4 sets of 10 reps with 30 pounds 4d
incline dumbbell bench flys 3 sets of 10 reps with 40 pounds each 3d
triceps extensions 3 sets of 12 reps with 15 pounds 4d
frontal forearm 3 sets of 15 reps with 20 pounds 2d
back forearm 3 sets of 12 reps with 15 pounds 2d
frontal shoulder 3 sets of 10 reps with 15 pounds 4d
rest shoulder 3 sets of 10 reps with 15 pounds 4d
dips 3 sets of 12 reps 3d
pulls ups 3 sets of 10 reps 4d
push ups 3 sets of 12 reps 45 pounds 3d
running complete abs 3 sets of 30 reps 4d
side plank crunches 3 sets of 15 reps 4d
sitting twists 3 sets of 20 reps 4d
lats pocket dumbbell 3 sets of 12 reps 30-40 pounds 4d
traps 3 sets of 10 reps 30 pounds 4d
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