Wednesday
bamboo bar box squats
zero weight to 13" box - 10 sets of 2 reps
belt squats
220 for 5 sets of 12 reps
back attack machine
90 for 5 sets of 12 reps
hanging leg raises
3 sets of 15 reps
band walks
2 walks to 30 paces
Thursday
zero bench3 sets of 100 reps
chest supported barbell rows
135 for 5 sets of 12 reps
push ups
100 reps
chin ups
5 sets of 5 reps
H-raises
20's for 3 sets of 15 reps