Wednesday

3-12 220 military press
3-12 160 pectoral fly
3-12 150 quad raise
3-12 160 deltoid raise
3-12 180 abdominal curl
3-12 100 hip flexor
3-12 80 reverse hip flexor
3-12 100 tricep press
3-12 130 shoulder press
3-12 80 bicep curl