Back * Shoulders * Abs

warmup: 5min cardio
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Lat pulls with cable side crunches
1. wide grip 12 with 15 each
2. med grip 10 w/ 12 each
3. close 10 w/ 12 each
4. reverse 8 w/ 10 each
5. mid 6 w/ 8 each
6. mid 4-6 w/ 8 each
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seated front raises with side raises
1. 12 / 12
2. 10 / 10
3. 8 / 8
4. 8 / 8
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machine crunches with mid machine rows
1. 25 / 20
2. 20 / 18
3. 18 / 15
4. 15 / 12
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hanging leg swings  till end