Friday December 6 Legs Squats- 95, 105, 105, 110 DL- 95, 115, 115, 115 Single leg press- 45 Single leg DL- 20, 25, 25, 25 Hip raise with black viper Step ups- 45 Monday 12/9 Shoulder Press- 50, 60 (failed on 6), 55 (failed on 6) 50 (failed on 5, down to 40 to finish) DB Curl- 17.5 Tri Pushups Lat Raise- 10 Hammers- 15 Tricep pull down- 20 Push Press- 45 Barbell Curl- 30 Dips- 15 80 KB Swings- 45 Thursday- 12/12 10 burpees Bench press- 30, 50, 55, 55 Bent over row- 30, 55, 60, 60 DB Shoulder Press- 15, 17.5, 17.5, 17.5 Skull Crushers- 15, 17.5, 17.5, 17.5 Barbell Curl- 25, 30, 30, 30 Upright Row- 35, 40, 40, 40 90 KB swings- 45 Friday- 12/13/13 Squat- 90, 105, 115, 115, 115 failed on 7, finished with 110 Straight Leg DL 80, 85, 95, 95, Single leg presses 25, 35, 35, 35 Single leg dl 17.5, 25, 25, 17.5 (3 rds) Hip bridges with viper Step ups- 45 Walking lunges- 20 steps with 20lb DBs Abs