Friday has become a workout for me to go back after my official FT workouts on Mon. and Wed. to hit spots where I didn't get what I wanted out of the workouts for that week. Anyway, there was a lot so I narrowed a lot of lifts down to 2 sets so I could circuit through all the exercises with the time I had.

Arnold DB Press: 20x20,12x25
Machine Pulldowns: 12x170,10x160
One Arm Cable Rows: 12x95,12x90
Machine Press: 9x165,8x150
Seated Fly: 11x190,9x195,12x180
Rear Deltoid Fly: 10x210,12x200,10x170
Machine Curls: 9x100,4x90
Machine Dips: 12x170,10x180
Machine Tricep Extensions: 10x100,12x90
Seated Machine Lat Raises: 10x100,12x90
Standing 2 Hand Cable Curls: 8x100,8x90
Ab Roller Crunch: 10x60,8x60,6x65
Cable Crunchs: 12x155,12x150,15x140

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