25, 20, 15, 10, 5 reps of the following:
- Wide stance squats (opposite foot points up in the air, get low, chest up, butt out)
- Left leg on bench squat jumps
- Right leg on bench squat jumps
- Left leg on bench split squats with weights
- Right leg on bench split squats with weights
- Left leg dead lifts
- Right leg dead lifts
15 reps for the following every set
- Front lifts
- Side lifts
- Reverse flys
7 reps for the following every set
- Wide curls (elbows tight to waist)
- Parallel curls
- Tight curls
(continue 25 to 5)
- Triceps
- Chest flys
