Warmup - three minutes on recumbent bike
Machine Press: 5x5x7p
Standing Lat Raises: 5x5x10lbs
Bent Over DB Lats: 5x5x10lbs
EZ Bar Curls: 5x5x30lbs
Hammer Curls: 5x5x12lbs
Tricep Pushdowns: 5x5x10kgs (I think I can up these)
Tricep Dips: 5x5x10lbs
Tick Tocks: 20x10lbs/20x12lbs/20x12lbs
Chins: 5/5/5/5/3
I really, really tried to get five done on the last set of chins. I got half way uo and just couldn't make it. I will do this by Monday.