10 min warm up
Close grip bench press
10x95
8x105
6x115
6x125

Lying triceps Extension
10x35
8x50
6x55
6x55

Standing EZ bar curl
1ox45
8x45
6x55
6x60 (these are getting harder all the time!)
Standing Bbell curl
10x50
8x50
6x60
6x60

Incline bench crunch
2x12 with 25lb BBell
1x12 with 35 pound Bbell

Hanging oblique tucks
2x10

10 min cool down on the elipticle

60 grm protein PWO

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