Back , Shoulders, Biceps , Abs

warmup: cardio
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seated shrugs , military press, reverse fly , seated dbell curls , seated plate swings
1. 12, 10 , 15 , 20 total , 20 total
2. 12, 10 , 15 , 20 total , 20 total
3. 10, 8 , 12 , 18 total , 20 total
4. 10, 8 , 12 , 18 total , 20 total
5. 8, 6 , 10 , 16 total , 20 total
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t- row , rock stars , heavy easy curl , hanging leg swings
1. 10, 10 each , 8, 12
2. 8, 9 each , 7, 12
3. 8, 8 each , 6, 10
4. 6, 7 each , 5, 10
5. 6, 6 each , 4, 8