Start: 7:57am
Finish: 8:49am
Warm Up: three minutes on the treadmill
Close Grip Lat Pulldowns: 80lbsx3x5/110lbsx5/110lbsx5
Ball DB Flyes: 20lbsx5x5
Ball DB Hammer Curls: 8lbsx5/10lbsx2x5/15lbsx2x5
Close Grip Pushups: 5x5
DB Lat Raises: 10lbsx5x5
Smith Squats (ATG): 80lbsx5x5
DB Lunges: 15lbsx5x5
Single Leg Calf Raises: 30lbsx2x15
Oblique V-Ups: 15x2
I can start the Lat Pulldowns at 100lbs I think. The Hammers can start at 10lbs. Good workout, good sweat. I'm beat.