Chin ups
3 first set
3 first set
2 second set
(this was all I could do)
Lat Pull Down - wide grip
70 lbs x 10
80 lbs x 8
Single Arm Dumbbell Row
40 lbs x 8
70 lbs x 10
80 lbs x 8
Single Arm Dumbbell Row
40 lbs x 8
45 lbs x 8
50 x 8
Dips & hanging leg raise
Superset 5 of each
3 sets50 x 8
Dips & hanging leg raise
Superset 5 of each
Skull crushers
25 lbs x 20
35 lbs x 20
Seated Cable Row
70 lbs x 10
80 lbs x 10
90 lbs x 8
Cable bicep curl
Single arm
15 lbs x 20
2 sets
Cable crunches
80 lbs x 10
100 x 10
120 x 8
Tricep kickbacks
10 lbs x 12
12.5 lbs x 12
15 lbs x 12
Hammer curls
15 lbs x 20 each arm
2 sets
Then followed by 20 minutes of interval cardio
4 minutes walk at 4mph and 1 incline
1 minute sprint at 8 mph and 5 incline
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