I combined Thursday's workout with abs and cardio today, but I think I am going to go back this evening and get in one more round of cardio.

Warm Ups:
Elliptical 5 Minutes Level 3
Light Bentover DB Rows 10x16/10x16/10x16

Exercises:
One Arm DB Row 15x20/12x20/10x20/8x25
Narrow Grip Pulldown 12x70/10x80/8x90
Flat DB Bench Press 15x24/12x30/10x40/8x50
Flat DB Flyes 7x40/10x40/8x40 (hit failure pts)
Rear Delt DB Flyes 15x2012x20/10x20/8x30
Front Raises 12x16/10x20/8x24
Dip Machine (Olympic Wghts) 12x60/10x60/8x70
Preacher Curls (BB) 12x20/10x40/8x40
Crossover Crunches 15xBW/15xBW/15xBW
Double Crunches 12xBW/15xBW/35xBW

Cardio:
Stationary Bike 15 MIN HIIT Level 2/65-114RPMS

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