- One-Arm Dumbbell Row
10lbs x 15 (per arm)
10lbs x 15 (per arm)
10lbs x 15 (per arm)
** Instead of resting I did Mountain Climbers
3 sets of 20 reps
- Standing Rows (with resistance Band)
3 sets of 15
** After each set I did Crunches
3 sets of 15 reps
- Bent Over Barbell Row
45lbs x 15
45lbs x 15
45lbs x 15
** Instead of resting I did Mountain Climbers
3 sets of 20 reps
- Bent Over Barbell Row
45lbs x 15
45lbs x 15
45lbs x 15
** Instead of resting I did Mountain Climbers
3 sets of 20 reps
** Super Set
- Dumbbell Alternate Bicep Curl
10lbs x 20
10lbs x 20
10lbs x 20
- Bench Dips
BW x 12
BW x 12
BW x 12
- Triceps Pushdown - Resistance Bands
3 sets of 12 reps
** Instead of resting I did Mountain Climbers
3 sets of 20 reps
- Resistance Band - Overhead Triceps Extension
3 sets of 12 reps
** Instead of resting I did Air Bike Crunches
3 sets of 25 reps
And for my cardio I did my cardio complex which can be found here
http://youtu.be/C5Olyp0T9aw
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