Legs & Core

Front Squat - 6 reps 4 sets
Barbell Straight-back Straight-leg Deadlift - 6 reps 4 sets
Set 1-4: 95

Seated Leg Press Machine - 6 reps 4 sets
Set 1: 245
Set 2: 275
Set 3: 305
Set 4: 335

Weighted 45-degree Hyperextension - 8 reps 4 sets
Set 1: 25
Set 2: 25
Set 3: 45
Set 4: 45

Calves:

Lever Seated Calf Raise (plate loaded) - 6 reps 4 sets
Set 1: 115
Set 2: 140
Set 3: 165
Set 4: 190

Lever Seated Calf Extension - 10 reps 4 sets
Set 1: 260
Set 2: 280
Set 3: 300
Set 4: 320

Core:

Lying Twist - 6 reps 2 sets

Set 1: 25

Set 2: 25

Standing Side Bend (holding plate) - 12 reps 2 sets

Set 1: 45

Set 2: 45

"Almost cut my hair

Happened just the other day

It's gettin' kind of long

I could've said it was in my way.

But I didn't and I wonder why
I feel like letting my freak flag fly " - David Crosby