Lower Body

Pause Squat

42/10, 133/5, 183/4, 223/3, 253/2, 278/1, 248/5

Deadlift

183/5, 233/4, 273/3, 323/2, 373/1

Hamstring Curl Machine

115/12, 115/12

Overhead Press

42/15, 92/8, 133/12, 153/5

Hanging Knee Raises

30,22,18