A.M. - Weights
[Wide-Grip Cable Pulldown - 10/8/6/10Close-Grip Cable Pulldown (Palms In)- 10/8/6/10]
#{180, 200, 220, 180}
#{180, 200, 210, 180}
[Close Grip Cable Row (Palms Down) - 10/8/6/10
Wide Grip Cable Row (Palms In) - 10/8/6/10]
#{160, 180, 200, 160}
#{160, 180, 200, 160}
[Standing Smith Machine Row - 12/10/8/12
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{110, 130, 150, 110}
#{Bodyweight}
[Standing Dumbbell Curls - 10/8/6/Failure
Standing Hammer Curls - 6/6/6/6]
#{40, 45, 45, 40}
#{35, 40, 40, 30}
Standing Reverse Dumbbell Curls - 10/8/6/10
Standing Barbell Curls - 5-5-5/5-5-5/5-5-5/5-5-5 (Bottom-Top-Full)
#{30, 35, 40, 30}
#{40, 40, 40, 40}
Seated Concentration Curls - 10/8/6-3/Failure Twice
#{20, 25, 30, 25}
Bent Single Arm Dumbbell Row (Rotate Palm Down to In) - 10/Failure (no rest)
#{45, 45}
A.M. - Cardio
Treadmill - 45 minutes, 3.5 mph / 15.0 incline
Est. Calories ~ 700
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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