12 21 ME Lower

Cambered bar squat + 120 lbs chain ( belt and knee sleeves only)

  155 X 5

  245 X 3

  335 X 2

  425 X 1

  475 X 1

  495 X 1

Front squat

  135 X 12

  185 X 10

  225 X 8 X 3

Dumbbell row

  80 X 12

  90 X 10

  100 X 8 X 3

Dumbbell Romanian deadlift

  75s X 20 X 5

Reverse hyper

  450 X 12 X 4

Kneeling rope crunch

  80 X 12 X 4