AM: Weights!
Squat
bar-10
95-8
135-6
155-5
Hack squat
180-12,12,12
seated shoulder press machine
4 sets+90lbs
butterfly machine
4 sets
leg press machine
190-15,12,12
PM:
shoulder presses
25lbs-20,20,20
Body weight squats
10,10,10
AM: Weights!
Squat
bar-10
95-8
135-6
155-5
Hack squat
180-12,12,12
seated shoulder press machine
4 sets+90lbs
butterfly machine
4 sets
leg press machine
190-15,12,12
PM:
shoulder presses
25lbs-20,20,20
Body weight squats
10,10,10