(Weight) Day 5: 1. Back Squat- 3 x 6 @ 80% of 6rm 2. Barbell Lunges- 3 x 6 each leg 3. Leg press with 3 seconds down each rep (eccentric)- 3 x 8 4. Db Bicep curls- 3 x 8 5. Triceps push down band or straight bar- 3 x failure 6. Db Hammer curls- 3 x 8 7. Triceps Kickbacks- 3 x 8 8. Speed crunches- 3 sets to Failure