Wednesday - first day squatting (the bar)

Back Squat
bar x 2x20

DB Incline
35 x 8
55 x 10
65 x 2x8

Machine row
warmup x 10
170 x 10,11+3+4(RP)

Tricep pushdown
130 x 10,10,15+2+2

+PT exercises
side planks, alt raises, one leg bridges