Friday Lifting (1 hour 45 minutes)

First Super Set:  bicep curls, forearm curls, tricep extensions, and dumbbell rows with 17 lb hand weights (3 sets of 15 each)

Second super set-  Single leg RDLs- 3 sets of 10 on each leg with 45 lbs total (22-23 lbs in each hand), Sumo dead lifts- 3 sets of 5 with 120 lbs.

Third Super set-  Back squats for 3 sets of 3 with 155ish. Then, military presses with 22-23 lbs in each hand for 3 sets of 10. THEN reverse lunges for 3 sets of 3 with 155 lbs