A.M. - Weights
[Chest Press Machine - 10/8/6/10Incline Chest Press Machine - 10/8/6/Failure]
#{230, 250, 270, 230}
#{210, 230, 250, 210-190}
[Tower Cable Flye (Low) - 10/8/6/Failure
Tower Cable Flye (Medium) - 10/8/6/Failure]
#{50, 60, 70, 50}
#{50, 60, 70, 50}
Decline Smith Machine Bench Press - 10/8/6/10
#{180, 190, 200, 180}
Decline Smith Machine Close-Grip Bench Press - 10/8/6/10
#{130, 140, 150, 130}
[Dip Station (Triceps) - 12/10/8/10
Triceps Rope Pulldown - 10/8/6/10]
#{Bodyweight}
#{60, 70, 85, 60}
[Standing Triceps Overhead Press (Single DB) - 10/8/6
Dumbbell Pullover - 10/8/6]
#{60, 65, 70}
#{45, 50, 55}
#{180, 190, 200, 180}
Decline Smith Machine Close-Grip Bench Press - 10/8/6/10
#{130, 140, 150, 130}
[Dip Station (Triceps) - 12/10/8/10
Triceps Rope Pulldown - 10/8/6/10]
#{Bodyweight}
#{60, 70, 85, 60}
[Standing Triceps Overhead Press (Single DB) - 10/8/6
Dumbbell Pullover - 10/8/6]
#{60, 65, 70}
#{45, 50, 55}
Single Handle Triceps Pulldown - 12/10/8/Failure (no rest)
#{22.5, 20, 12.5, 10}
Dip Station (Triceps) - Failure#{22.5, 20, 12.5, 10}
#{Bodyweight}
Est. Calories ~ 730
A.M. - Cardio
Treadmill - 15 minutes, 6.5-12 mph (sprints) / 1.0 incline
Est. Calories ~ 275
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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