misc

warm up: 5 min cardio
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routine 1 : x4
- plate raises 12
- high standing cable rows single arm 10 each
- tricep ext. - easy curl bar  6-10

routine 2 : x4
- low cable row - both arms 15
- cable swings 12
- smith shrugs 4-10

routine 3 : x4
- smith reverse push up 15
- calf raises -HEAVY 4-10
- straight bar standing press 10

routine 4: *remaining time
- band reg curls 10
- band wide curls 10
- band reverse curls 10
- stairs