After 7 days off it really feels good to be back defeating gravity.

5 min warm up on the stairmaster

Machine presses
15x50
12x75
10x90
8x100

Standing lateral raises
14x12
12x12
10x15
8x15

Dront Dbell raises
14x10
12x10
10x12
8x12

Seated reverse Bbell wrist curls
10x20Lbs
2x10x25
Lying leg raises
2x10
Hanging leg tucks
2x10

20 min treadmils intervals 4-7% incline 3.5-5mph

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