First Super set:
15 set of 10 push ups (150 total)
15 sets of 20 calf raises (300 total)
Second Super Set - Back squats for 3 sets of 3 with 155ish. Then 3 sets of 10 of bent over rows with 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs
Then- 10 minutes of physical therapy exercises to cool down at the end
First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights
Second
super set- Military presses (3 sets of 5). good mornings (with legs
spread, bent over for hip flexibility) (3 sets of 5), front squat with
70 lbs (with heel elevators) (3 sets of 5)
Third super set- 3 sets of 5 bench presses with 120 lb bar (last set was 4). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises
THEN- 3 sets of 10 hip thrusts with back on the bench press with 100 lbs (added 20 lbs)
Then- 10 minutes of physical therapy exercises to cool down at the end