wrist curls 13.5x20x2

C&P 13..5sx20,25, 20sx 15, 30sx6,6

SL calf 10x5

squats airx20, goblet with 20x20, 56x20, 100x20, 122x20, 133x20

warmup on full tummy after breakfast

end

tri ext 13.5x21, cable x12

bench 100x12, 122x8, 144x3,3

K to E 50,40,30,20,20

CHINS 8,8,6*,68, 7,7

db bench 20sx30,, 30sx30, 40sx20

warmup

Run on

2x1000/1 min break

wrist curls 13.5x20,20

C&P 13.5x20, 20sx15,18, 30sx5,5

SL calf raise 10, 12,12,12,12,12

DL 56x10, 100x10, 133x8, 166x6, 199x5

warmup

cooldown

tri ext 13.5sx20
cable tri 12,12

knee to elbow 40,40,40,40,20

chins 6,6*,9,7*,8
* means with 13.5lbs around waist