Core
- 25 reps x 4 sets Russian Twists (includes 8 lb medicine ball)
- 25 reps x 4 sets of Assisted Crunches
- 50 reps x 4 sets of Scissor Kicks
- 1 minute x 3 sets Standard Plank
- 20-25 reps x 4 sets of Kettlebell Around The World (10-12 clockwise, 10-12 reverse clockwise) (18-20 lbs kettle bell)
Back
- 12 reps (125 lbs) 10 reps (130 lbs) 10 reps (135 lbs) Single Arm Lat Press
- 12 reps (100 lbs) 10 reps (120 lbs) 10 reps (140 lbs) Seated Row
- 12 reps (80 lbs) 10 reps (90 lbs) 10 reps (90 lbs) Single Arm High Angle Row
- 12 reps (165 lbs) 10 reps (170 lbs) 10 reps (175 lbs) Back Extensions or 12 reps x 3 Supermans
- 12 reps (80 lbs) 10 reps (90 lbs) 10 reps (100 lbs) Assisted Pull Up Machine