warms x 2
Flags
23, 18
Sit Ups
17, 12
High Cable Flexion
warms x 1
15 x 70
15 x 70
Cable Crunch with Sides
24 x 90
20 x 90
Vacuums
1 x 60 seconds
1 x 60 seconds
1 x 60 seconds
1 x 120 seconds
Sprints Eliptical 12 Minutes
Steady State Cardio 30 Minutes
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Routine C - Rotation 1 - Back & Hams
Bad day!
Weighted Wide Grip Pull Ups
12 x 10
10 x 10
8 x 10
6 x 15
Bent Over Barbell Rows
warms x 1
7 x 230
8 x 180
6 x 210
Rope Pull Downs
warms x 1
12 x 120
12 x 120
8 x 130
Stiff Deads
warms x 2
8 x 315
6 x 315
6 x 315
DB Leg Curls
warms x 2
12 x 65
7 x 65
Steady State Cardio 20 Minutes
Weighted Wide Grip Pull Ups
12 x 10
10 x 10
8 x 10
6 x 15
Bent Over Barbell Rows
warms x 1
7 x 230
8 x 180
6 x 210
Rope Pull Downs
warms x 1
12 x 120
12 x 120
8 x 130
Stiff Deads
warms x 2
8 x 315
6 x 315
6 x 315
DB Leg Curls
warms x 2
12 x 65
7 x 65
Steady State Cardio 20 Minutes
Monday, March 29, 2010
Routine C - Rotation 1 - Chest & Bis
Bad chest day!
DB Press
warms x 2
8 x 100
7 x 100
Drop Set
5 x 100 - 8 x 60
Slight Incline DB Press
warms x 2
10 x 90
8 x 90
Incline Fly
warms x 1
12 x 60
9 x 65
10 x 65
Hammer Curls
warms x 2
6 x 80
6 x 85
Drop Set
5 x 85 - 8 x 45
Close Grip Curl
warms x 1
10 x 110
10 x 110
7 x 115
Steady State Cardio 10 Minutes
DB Press
warms x 2
8 x 100
7 x 100
Drop Set
5 x 100 - 8 x 60
Slight Incline DB Press
warms x 2
10 x 90
8 x 90
Incline Fly
warms x 1
12 x 60
9 x 65
10 x 65
Hammer Curls
warms x 2
6 x 80
6 x 85
Drop Set
5 x 85 - 8 x 45
Close Grip Curl
warms x 1
10 x 110
10 x 110
7 x 115
Steady State Cardio 10 Minutes
Saturday, March 27, 2010
Routine C - Rotation 1 - Quads & Calves
Leg Extensions
warms x 2
10 x 140
7 x 160
Squats
warms x 2
8 x 225
8 x 275
6 x 295
4 x 315
Leg Press
warms x 1
10 x 700
9 x 710
6 x 720
Walking DB Lunges
10 x 45
10 x 45
10 x 45
Icarian Calf Raises
30 x 100
28 x 110
26 x 110
24 x 110
22 x 110
Steady State Cardio 30 MInutes
warms x 2
10 x 140
7 x 160
Squats
warms x 2
8 x 225
8 x 275
6 x 295
4 x 315
Leg Press
warms x 1
10 x 700
9 x 710
6 x 720
Walking DB Lunges
10 x 45
10 x 45
10 x 45
Icarian Calf Raises
30 x 100
28 x 110
26 x 110
24 x 110
22 x 110
Steady State Cardio 30 MInutes
Thursday, March 25, 2010
Routine B - Rotation 4 - Delts & Tris
warms x 2
8 x 50
8 x 55
Drop Set
5 x 55 - 9 x 30
Barbell Shrugs
warms x 2
10 x 445
8 x 445
6 x 455
Machine 3 Hole Press
warms x 1
10 x 285
9 x 300
Drop Set
6 x 310 - 16 x 105
Weighted Dips
17 x 45
15 x 45
13 x 45
10 x 45
Rope Press Downs
warms x 1
12 x 110
9 x 110
12 x 90
Steady State Cardio 10 Minutes
8 x 50
8 x 55
Drop Set
5 x 55 - 9 x 30
Barbell Shrugs
warms x 2
10 x 445
8 x 445
6 x 455
Machine 3 Hole Press
warms x 1
10 x 285
9 x 300
Drop Set
6 x 310 - 16 x 105
Weighted Dips
17 x 45
15 x 45
13 x 45
10 x 45
Rope Press Downs
warms x 1
12 x 110
9 x 110
12 x 90
Steady State Cardio 10 Minutes
Wednesday, March 24, 2010
Routine B - Rotation 4 - Abs & Cardio
warms x 2
Hanging Leg Raises
17, 13
Flags with Reverse Crunches
19, 14
High Cable Flexion
warms x 1
15 x 70
14 x 70
Cable Crunches (with alt sides)
23 x 90
20 x 90
Vacs
2 x 50 sec
1 x 60 sec
1 x 80 sec
Sprints Elip 12 Minutes
Steady State Cardio 30 Minutes
Hanging Leg Raises
17, 13
Flags with Reverse Crunches
19, 14
High Cable Flexion
warms x 1
15 x 70
14 x 70
Cable Crunches (with alt sides)
23 x 90
20 x 90
Vacs
2 x 50 sec
1 x 60 sec
1 x 80 sec
Sprints Elip 12 Minutes
Steady State Cardio 30 Minutes
Tuesday, March 23, 2010
Routine B - Rotation 4 - Back & Hams
Reverse Grip Pulldowns
warms x 2
8 x 200
6 x 200
4 x 200
T-Bar Rows
warms x 2
8 x 225
8 x 235
6 x 245
4 x 250
DB Deads
warms x 1
7 x 140
6 x 140
3 x 145
Close Grip Low Pulley Rows
12 x 235
11 x 235
11 x 235
Assisted Glute/Ham Raises
19, 17, 15, 13
Steady State Cardio 30 Minutes
warms x 2
8 x 200
6 x 200
4 x 200
T-Bar Rows
warms x 2
8 x 225
8 x 235
6 x 245
4 x 250
DB Deads
warms x 1
7 x 140
6 x 140
3 x 145
Close Grip Low Pulley Rows
12 x 235
11 x 235
11 x 235
Assisted Glute/Ham Raises
19, 17, 15, 13
Steady State Cardio 30 Minutes
Monday, March 22, 2010
Routine B - Rotation 4 - Chest & Bis
Hammer Strength Slight Incline Bench
warms x 2
8 x 270
6 x 290
Drop Set
4 x 300 - 6 x 230
10 x 180
Hammer Strength Incline Press
warms x 2
9 x 250
Drop Set
4 x 260 - 6 x 180
Flat Flys
warms x 1
12 x 65
10 x 65
8 x 65
Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
3 x 50 - 6 x 30
Cable Curls
warms x 1
10 x 170
9 x 160
8 x 160
Steady State Cardio 20 Minutes
warms x 2
8 x 270
6 x 290
Drop Set
4 x 300 - 6 x 230
10 x 180
Hammer Strength Incline Press
warms x 2
9 x 250
Drop Set
4 x 260 - 6 x 180
Flat Flys
warms x 1
12 x 65
10 x 65
8 x 65
Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
3 x 50 - 6 x 30
Cable Curls
warms x 1
10 x 170
9 x 160
8 x 160
Steady State Cardio 20 Minutes
Saturday, March 20, 2010
Routine B - Rotation 4 - Quads & Calves
Hack Squats
warms x 2
8 x 270
7 x 290
6 x 290
5 x 300
Squats
warms x 2
7 x 265
Drop Set
6 x 265 - 7 x 185
Roman Chair Squats
20 x 45
18 x 45
14 x 45
14 x 45
Bar Lunges
10 x 95
9 x 105
7 x 110
Single DB Calf Raises
20 x 60
19 x 60
15 x 65
14 x 65
14 x 65
Steady State Cardio 10 Minutes
warms x 2
8 x 270
7 x 290
6 x 290
5 x 300
Squats
warms x 2
7 x 265
Drop Set
6 x 265 - 7 x 185
Roman Chair Squats
20 x 45
18 x 45
14 x 45
14 x 45
Bar Lunges
10 x 95
9 x 105
7 x 110
Single DB Calf Raises
20 x 60
19 x 60
15 x 65
14 x 65
14 x 65
Steady State Cardio 10 Minutes
Friday, March 19, 2010
Routine B - Rotation B - Delts & Tris
Side Lateral Raises
warms x 2
8 x 50
8 x 55
Drop Set
4 x 60 - 8 x 35
Barbell Shrugs
warms x 2
10 x 445
7 x 455
Drop Set
4 x 455 - 11 x 180
Machine 3 Hole Press
warms x 1
10 x 270
9 x 285
8 x 295
Weighted Dips
18 x 35
15 x 45
13 x 45
10 x 45
Rope Press Downs
10 x 70
10 x 125
Drop Set
6 x 125 - 10 x 90
Steady State Cardio 10 Minutes
warms x 2
8 x 50
8 x 55
Drop Set
4 x 60 - 8 x 35
Barbell Shrugs
warms x 2
10 x 445
7 x 455
Drop Set
4 x 455 - 11 x 180
Machine 3 Hole Press
warms x 1
10 x 270
9 x 285
8 x 295
Weighted Dips
18 x 35
15 x 45
13 x 45
10 x 45
Rope Press Downs
10 x 70
10 x 125
Drop Set
6 x 125 - 10 x 90
Steady State Cardio 10 Minutes
Thursday, March 18, 2010
Routine B - Rotation 3 - Back & Hams
I'm happy with it, considering I wasn't feeling that well this morning.
Reverse Grip Pulldowns
warms x 2
8 x 200
7 x 200
4 x 210
T-Bar Rows
warms x 2
8 x 215
8 x 225
7 x 235
4 x 245
DB Deads
warms x 1
10 x 135
6 x 140
5 x 140
Close Grip Low Pulley Rows
12 x 235
10 x 235
10 x 235
Assisted Ham/Glute Raises
19, 16, 14, 12
Steady State Cardio 10 Minutes
Reverse Grip Pulldowns
warms x 2
8 x 200
7 x 200
4 x 210
T-Bar Rows
warms x 2
8 x 215
8 x 225
7 x 235
4 x 245
DB Deads
warms x 1
10 x 135
6 x 140
5 x 140
Close Grip Low Pulley Rows
12 x 235
10 x 235
10 x 235
Assisted Ham/Glute Raises
19, 16, 14, 12
Steady State Cardio 10 Minutes
Wednesday, March 17, 2010
Routine B - Rotation 3 - Abs & Cardio
warms x 2
Dragon Flags
22, 17
Sit-Ups
18, 15
High Cable Flexion
warms x 1
15 x 70
14 x 70
Cable Crunches
23 x 140
21 x 140
Vacs
2 x 50 secs
1 x 60 secs
1 x 75 secs
Sprints Eliptical 12 Minutes
Steady State Cardio 30 Minutes
Dragon Flags
22, 17
Sit-Ups
18, 15
High Cable Flexion
warms x 1
15 x 70
14 x 70
Cable Crunches
23 x 140
21 x 140
Vacs
2 x 50 secs
1 x 60 secs
1 x 75 secs
Sprints Eliptical 12 Minutes
Steady State Cardio 30 Minutes
Tuesday, March 16, 2010
Routine B - Rotation 3 - Chest & Arms
Hammer Strength Slight Incline Bench
warms x 2
10 x 250
8 x 270
6 x 290
Drop Set
3 x 300 - 8 x 180
Hammer Strength Incline Press
warms x 2
9 x 250
Drop Set
4 x 260 - 6 x 180
Flat Flys
warms x 1
11 x 65
9 x 65
Drop Set
5 x 70 - 10 x 35
Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
3 x 50 - 4 x 35
Cable Curl
warms x 1
10 x 180
8 x 180
7 x 180
Steady State Cardio 30 Minutes
warms x 2
10 x 250
8 x 270
6 x 290
Drop Set
3 x 300 - 8 x 180
Hammer Strength Incline Press
warms x 2
9 x 250
Drop Set
4 x 260 - 6 x 180
Flat Flys
warms x 1
11 x 65
9 x 65
Drop Set
5 x 70 - 10 x 35
Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
3 x 50 - 4 x 35
Cable Curl
warms x 1
10 x 180
8 x 180
7 x 180
Steady State Cardio 30 Minutes
Monday, March 15, 2010
Routine B - Rotation 3 - Quads & Calves
Hack Squats
warms x 2
8 x 270
7 x 280
5 x 300
5 x 310
Squats
warms x 2
7 x 265
Drop Set
6 x 265 - 8 x 185
Roman Chair Squats
20 x 35
19 x 35
16 x 45
15 x 45
Bar Lunges
10 x 95
8 x 105
7 x 105
Single DB Calf Raises
20 x 55
20 x 55
16 x 60
14 x 60
14 x 60
Steady State Cardio 15 Minutes
warms x 2
8 x 270
7 x 280
5 x 300
5 x 310
Squats
warms x 2
7 x 265
Drop Set
6 x 265 - 8 x 185
Roman Chair Squats
20 x 35
19 x 35
16 x 45
15 x 45
Bar Lunges
10 x 95
8 x 105
7 x 105
Single DB Calf Raises
20 x 55
20 x 55
16 x 60
14 x 60
14 x 60
Steady State Cardio 15 Minutes
Saturday, March 13, 2010
Routine B - Rotation 2 - Delts & Tris
Side Lateral Raises
warms x 2
8 x 50
7 x 55
Drop Set
3 x 60 - 7 x 35
Barbell Shrugs
warms x 2
10 x 435
8 x 445
6 x 455
Machine 3 Hole Press
warms x 1
10 x 195
10 x 240
10 x 270
Weighted Dips
17 x 35
13 x 35
12 x 45
10 x 45
Rope Press Downs
warms x 1
12 x 120
10 x 120
Drop Set
8 x 125 - 10 x 80
Steady State Cardio 30 Minutes
warms x 2
8 x 50
7 x 55
Drop Set
3 x 60 - 7 x 35
Barbell Shrugs
warms x 2
10 x 435
8 x 445
6 x 455
Machine 3 Hole Press
warms x 1
10 x 195
10 x 240
10 x 270
Weighted Dips
17 x 35
13 x 35
12 x 45
10 x 45
Rope Press Downs
warms x 1
12 x 120
10 x 120
Drop Set
8 x 125 - 10 x 80
Steady State Cardio 30 Minutes
Friday, March 12, 2010
Routine B - Rotation 2 - Back & Hams
Reverse Grip Pull Downs
warms x 2
8 x 200
7 x 200
3 x 210
T-Bar Rows
warms x 2
8 x 205
8 x 215
7 x 225
5 x 235
DB Deadlifts
warms x 1
10 x 130
8 x 130
6 x 135
Close Grip Low Pulley Rows
12 x 225
11 x 235
10 x 235
Assisted Glute/Ham Raises
18, 15, 14, 13
Steady State Cardio 10 Minutes
warms x 2
8 x 200
7 x 200
3 x 210
T-Bar Rows
warms x 2
8 x 205
8 x 215
7 x 225
5 x 235
DB Deadlifts
warms x 1
10 x 130
8 x 130
6 x 135
Close Grip Low Pulley Rows
12 x 225
11 x 235
10 x 235
Assisted Glute/Ham Raises
18, 15, 14, 13
Steady State Cardio 10 Minutes
Thursday, March 11, 2010
Routine B - Rotation 2 - Chest & Bis
Hammer Strength Slight Incline Bench Press
warms x 2
8 x 230
8 x 250
7 x 270
5 x 290
Hammer Strength Incline Press
warms x 2
10 x 230
7 x 260
Flat DB Flys
warms x 1
12 x 60
10 x 65
Drop Set
6 x 70 - 10 x 35
Incline DB Curls
warms x 2
6 x 45
6 x 45
3 x 50
Cable Curls
warms x 1
10 x 175
9 x 175
Drop Set
7 x 180 - 12 x 100
Steady State Cardio 10 Minutes
warms x 2
8 x 230
8 x 250
7 x 270
5 x 290
Hammer Strength Incline Press
warms x 2
10 x 230
7 x 260
Flat DB Flys
warms x 1
12 x 60
10 x 65
Drop Set
6 x 70 - 10 x 35
Incline DB Curls
warms x 2
6 x 45
6 x 45
3 x 50
Cable Curls
warms x 1
10 x 175
9 x 175
Drop Set
7 x 180 - 12 x 100
Steady State Cardio 10 Minutes
Wednesday, March 10, 2010
Routine B - Rotation 2 - Abs & Cardio
warms x 2
Hanging Leg Raises - soles to the ceiling
16, 12
Flags with Reverse Crunches
18, 12
High Cable Flex
warms x
15 x 65
14 x 70
12 x 70
Cable Crunches
27 x 140
21 x 140
Vacs
2 x 45 seconds
1 x 50 seconds
1 x 70 seconds
Sprints 12 Minutes
Steady State Cardio 30 Minutes
Hanging Leg Raises - soles to the ceiling
16, 12
Flags with Reverse Crunches
18, 12
High Cable Flex
warms x
15 x 65
14 x 70
12 x 70
Cable Crunches
27 x 140
21 x 140
Vacs
2 x 45 seconds
1 x 50 seconds
1 x 70 seconds
Sprints 12 Minutes
Steady State Cardio 30 Minutes
Tuesday, March 9, 2010
Routine B - Rotation 2 - Quads & Calves
Hack Squats
warms x 2
8 x 230
7 x 270
6 x 290
4 x 310
Squats
warms x 2
10 x 245
7 x 265
Roman Chair Squats
20 x 35
18 x 35
16 x 35
16 x 35
Bar Lunges
10 x 85
9 x 95
9 x 95
Single DB Calf Raises
20 x 50
20 x 50
17 x 55
15 x 55
14 x 55
Steady State Cardio 30 Minutes
warms x 2
8 x 230
7 x 270
6 x 290
4 x 310
Squats
warms x 2
10 x 245
7 x 265
Roman Chair Squats
20 x 35
18 x 35
16 x 35
16 x 35
Bar Lunges
10 x 85
9 x 95
9 x 95
Single DB Calf Raises
20 x 50
20 x 50
17 x 55
15 x 55
14 x 55
Steady State Cardio 30 Minutes
Monday, March 8, 2010
Routine B - Rotation 1 - Delts & Tris
Side Lateral Raises
warms x 2
8 x 50
8 x 50
Drop Set
5 x 55 - 7 x 35
Barbell Shrugs
warms x 2
9 x 435
7 x 445
6 x 445
Machine 3 Hole Press
warms x 1
10 x 135
10 x 150
10 x 180
Weighted Dips
15 x 35
12 x 35
10 x 45
9 x 45
Rope Press Downs
warms x 1
12 x 120
10 x 120
Drop Set
9 x 125 - 11 x 70
Steady State Cardio 10 Minutes
warms x 2
8 x 50
8 x 50
Drop Set
5 x 55 - 7 x 35
Barbell Shrugs
warms x 2
9 x 435
7 x 445
6 x 445
Machine 3 Hole Press
warms x 1
10 x 135
10 x 150
10 x 180
Weighted Dips
15 x 35
12 x 35
10 x 45
9 x 45
Rope Press Downs
warms x 1
12 x 120
10 x 120
Drop Set
9 x 125 - 11 x 70
Steady State Cardio 10 Minutes
Saturday, March 6, 2010
Routine B - Rotation 1 - Back & Hammies
Reverse Grip Pull Downs
warms x 2
8 x 200
6 x 200
5 x 210
T-Bar Rows
warms x 2
8 x 205
9 x 205
8 x 215
6 x 225
DB Deadlifts
warms x 1
10 x 125
8 x 130
6 x 130
Close Grip Low Pulley Rows
12 x 200
11 x 225
9 x 230
Assisted Glute/Ham Raises
17, 14, 14, 12
Steady State Cardio 30 Minutes
warms x 2
8 x 200
6 x 200
5 x 210
T-Bar Rows
warms x 2
8 x 205
9 x 205
8 x 215
6 x 225
DB Deadlifts
warms x 1
10 x 125
8 x 130
6 x 130
Close Grip Low Pulley Rows
12 x 200
11 x 225
9 x 230
Assisted Glute/Ham Raises
17, 14, 14, 12
Steady State Cardio 30 Minutes
Friday, March 5, 2010
Routine B - Rotation 1 - Chest & Bis
Hammer Strength Slight Incline
warms x 2
10 x 180
8 x 210
8 x 230
8 x 250
5 x 260
Hammer Strength Incline
warms x 2
10 x 200
8 x 230
Flat DB Flys
warms x 1
12 x 55
12 x 60
8 x 65
Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
3 x 50 - 5 x 30
Cable Curl
warms x 1
10 x 175
Drop Set
9 x 175 - 10 x 100
Steady State Cardio 10 Minutes
warms x 2
10 x 180
8 x 210
8 x 230
8 x 250
5 x 260
Hammer Strength Incline
warms x 2
10 x 200
8 x 230
Flat DB Flys
warms x 1
12 x 55
12 x 60
8 x 65
Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
3 x 50 - 5 x 30
Cable Curl
warms x 1
10 x 175
Drop Set
9 x 175 - 10 x 100
Steady State Cardio 10 Minutes
Thursday, March 4, 2010
Routine A - Rotation 1 - Quads & Calves
This one sucks!!
Hack Squats
warms x 2
8 x 180
8 x 230
8 x 250
6 x 290
Squats
warms x 2
8 x 265
6 x 265
Roman Chair Squats
20 x 25
20 x 25
16 x 35
15 x 35
Bar Lunges
6 x 95
8 x 85
8 x 85
Single DB Calf Raises
20 x 40
20 x 40
18 x 45
18 x 45
17 x 50
Steady State Cardio 10 Minutes
Hack Squats
warms x 2
8 x 180
8 x 230
8 x 250
6 x 290
Squats
warms x 2
8 x 265
6 x 265
Roman Chair Squats
20 x 25
20 x 25
16 x 35
15 x 35
Bar Lunges
6 x 95
8 x 85
8 x 85
Single DB Calf Raises
20 x 40
20 x 40
18 x 45
18 x 45
17 x 50
Steady State Cardio 10 Minutes
Wednesday, March 3, 2010
Routine A - Rotation 4 - Abs & Cardio
warms x 2
Dragon Flags
22, 13
Sit Ups
17, 13
High Cable Flex
warms x 1
17 x 60
16 x 65
12 x 70
Cable Crunches
26 x 140
20 x 140
Vacs
3 x 30sec
1 x 45sec
1 x 60sec
Sprints 12 Minutes
Steady State Cardio 30 Minutes
Dragon Flags
22, 13
Sit Ups
17, 13
High Cable Flex
warms x 1
17 x 60
16 x 65
12 x 70
Cable Crunches
26 x 140
20 x 140
Vacs
3 x 30sec
1 x 45sec
1 x 60sec
Sprints 12 Minutes
Steady State Cardio 30 Minutes
Tuesday, March 2, 2010
Routine A - Rotation 4 - Delts & Tris
The shoulder sucked today!
Hammer Strength 3 Hole Press
warms x 2
6 x 250
5 x 230
8 x 180
7 x 200
Seated Side Lateral Raises
warms x 1
11 x 35
9 x 40
7 x 40
Barbell Front Raises
warms x 1
8 x 90
9 x 90
Drop Set
7 x 95 - 10 x 40
Tri Press Downs
warms x 2
10 x 235
8 x 245
Drop Set
7 x 245 - 14 x 120
Rope Tri Extensions
warms x 1
10 x 140
9 x 140
Drop Set
7 x 140 - 8 x 70
Steady State Cardio 10 Minutes
Hammer Strength 3 Hole Press
warms x 2
6 x 250
5 x 230
8 x 180
7 x 200
Seated Side Lateral Raises
warms x 1
11 x 35
9 x 40
7 x 40
Barbell Front Raises
warms x 1
8 x 90
9 x 90
Drop Set
7 x 95 - 10 x 40
Tri Press Downs
warms x 2
10 x 235
8 x 245
Drop Set
7 x 245 - 14 x 120
Rope Tri Extensions
warms x 1
10 x 140
9 x 140
Drop Set
7 x 140 - 8 x 70
Steady State Cardio 10 Minutes
Monday, March 1, 2010
Routine A - Rotation 4 - Back & Hams
Wide Grip Pull Downs
warms x 2
8 x 205
6 x 205
4 x 210
Deadlifts
warms x 2
5 x 345
3 x 345
3 x 350
1 x 355
DB Bench Rows
warms x 1
9 x 105
9 x 105
5 x 110
Straight Arm Pull Downs
12 x 70
10 x 70
8 x 70
Single Standing Leg Curls
warms x 2
9 x 90
8 x 90
6 x 95
Steady State Cardio 30 Minutes
warms x 2
8 x 205
6 x 205
4 x 210
Deadlifts
warms x 2
5 x 345
3 x 345
3 x 350
1 x 355
DB Bench Rows
warms x 1
9 x 105
9 x 105
5 x 110
Straight Arm Pull Downs
12 x 70
10 x 70
8 x 70
Single Standing Leg Curls
warms x 2
9 x 90
8 x 90
6 x 95
Steady State Cardio 30 Minutes
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