6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Bench
(warms x 3) 10 x 70
6 x 160
5 x 160
4 x 160

Slight Incline DB Press
(warms) 10 x 40
9 x 70
8 x 65
7 x 65

Incline DB Fly
(warms) 10 x 25
11 x 35
10 x 35

Bi's & Tri's
Cable Curl
(warms x 2) 12 x 40
10 x 130
8 x 130

Rope Press Downs
(warms x 2) 10 x 30
10 x 90
10 x 90

Super Sets
Hammer Curls 12 x 35
Dips 16 x body weight
________________________
Hammer Curls 10 x 35
Dips 12 x body weight
________________________
Hammer Curls 10 x 30
Dips 12 x body weight

HIIT
Bike 10 minutes

5 minutes cool down

_________________________________________

7:30 PM

5 minutes warm up

HITT
Bike 15 minutes

10 minute cool down