Notes
smith machine squats - 12/10/10 @ 70/80/70
alternating with 2x10lb dumbells
split sqats, R then L - 3x12 on each side
dead lift to overhead press - 3x12
front squat with 25lb plate - 3x12 - sets 2 and 3 as front squat to overhead press
seated calf raise machine - 3x12@60/70/80