Heavy Hammer Gym

Dynamic Squat

AM:

Straight Leg Deadlift – 50% x 15 reps x 3 sets – 100 lbs

Leg Extension/Curl – 50% x 12 reps x 3 sets – 85 lbs

Calf Raise (one leg) – 50% x 25 reps x 3 sets – 100 lbs

Reverse Hyperextension – Bodyweight x 12 reps x 3 sets

PM:

Bench Press – 135 x 10 x 3, 155 x 10 x 1, 185 x 10 x 1

Speed Squat – 60% x 3 reps x 8 sets – 30 sec rest for 4 sets, 1 min for 4 sets – 275 lbs