Misc

warm up 1: cardio
warm up 2 : pushups till fail
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dumbbell bench with smith lying pull ups
1. 15 / 15
2. 12 / 15
3. 10 / 12
4. 8 / 12
5. 6-8 / 10
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t-bar rows with dumbbell down ups
1. 18 / 10 each
2. 15 / 9 each
3. 12 / 8 each
4. 10 / 7 each
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Routine x3
- 20 tricep extensions
- 15 plate or dumbbell front raises
- biceps 21's
- 45 sec sprint
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pull ups till fail x 2