Workouts

Upper A

• 8 min rowing warmup
• 85 lbs machine chest press
• 115 lbs lat pulldown with plate drop to 85 on third set
• 100 lbs Seated cable row
• 85 lbs Tricep rope pulldown
• 70 lbs Machine bicep curl

Lower A

• 10 min rowing warmup
• 190 lbs leg press
• 130 lbs leg extensions
• 115 lbs seated leg curl machine
• Three 60 second body-weight planks

Upper B

• 10 min rowing warmup
• 20 lbs each arm Dumbbell shoulder press
• 115 lbs Lat pulldown
• 70 lbs Incline bench press machine
• 25 lbs Hammer curl dumbbell

Lower B

• 10 min rowing warmup
• 50 lbs dumbbell goblet squat
• Two 25 lbs dumbbells RDLs
• Two 25 lbs dumbbells dual calf raises (raising both calves at once)
• 3 sets of 12 knee raises while resting on elbows.
• Three 20 second dead hangs