Barbell Hip Thrust 8
Rest 60 seconds
Barbell Hip Thrust 6 (heavier each set)
Rest 60 seconds
Barbell Hip Thrust 4 (heavier each set)
Rest 90 seconds

DB Lunge 8 per side
(Substitute: Leg Press, high and narrow foot placement)
Rest 60 seconds
DB Lunge 6 per side (heavier each set)
Rest 60 seconds
DB Lunge 4 per side (heavier each set)
Rest 90 seconds

Barbell Bench Press 8
Rest 60 seconds
Barbell Bench Press 6 (heavier each set)
Rest 60 seconds
Barbell Bench Press 4 (heavier each set)
Rest 90 seconds

Pec Deck Machine 8
Rest 60 seconds
Pec Deck Machine 6 (heavier each set)
Rest 60 seconds
Pec Deck Machine 4 (heavier each set)
Rest 90 seconds

Quick Reach Crunches 30
Rest 60 seconds
Quick Reach Crunches 30
Rest 60 seconds
Quick Reach Crunches 30
Rest 60 seconds

Toe Touch Sit Ups 30
Rest 60 seconds
Toe Touch Sit Ups 30
Rest 60 seconds
Toe Touch Sit Ups 30.