A.M. - Weights
[Hammer Chest Press Machine - 10/8/6/10Hammer Incline Chest Press Machine - 10/8/6/Failure]
4 - #{220, 240, 240, 220}
4 - #{180, 200, 210, 180}
[Wide-Grip Cable Pulldown - 10/8/6/10
Close-Grip Cable Pulldown (Palms In)- 10/8/6/Failure]
4 - #{180, 200, 210, 180}
4 - #{180, 200, 210, 180}
[Tower Cable Flye (Low) - 10/8/6/10
Tower Cable Flye (Medium) - 10/8/6/10
Tower Cable Flye (High) - 10/8/6/10]
4 - #{40, 50, 60, 40}
Close-Grip Cable Pulldown (Palms In)- 10/8/6/Failure]
4 - #{180, 200, 210, 180}
4 - #{180, 200, 210, 180}
[Tower Cable Flye (Low) - 10/8/6/10
Tower Cable Flye (Medium) - 10/8/6/10
Tower Cable Flye (High) - 10/8/6/10]
4 - #{40, 50, 60, 40}
[Close Grip Cable Row (Palms In) - 10/8/6/10
Wide Grip Calbe Row (Palms Down) - 10/8/6/10]
4 - #{120, 140, 160, 140}
4 - #{140, 160, 180, 140}
Decline Smith Machine Bench Press - 10/8/6/10
4 - #{200, 220, 240, 200}
4 - #{170, 185, 200, 170}
Push-Up Finisher (Decline, Regular, Incline) - Failure (each)
1 - #{Bodyweight}
Pull-Up Finisher (Wide Grip Palms Out, Close Grip Palms In) - Failure (each)
1 - #{Bodyweight}
Est. Calories ~ 710
A.M. - Cardio
Elliptical - 20 minutes, 17 resistance
Est. Calories ~ 365
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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