Cadio
pre-work: treadmill 7 min, .8miles
post-work: stairmaster 18 min, 71floors

Biceps:
Standing barbell curls: 16x40, 12x50, 10x55, 8x55
Seated dumbell 21s: 21x20, 21x22.5

Triceps:
Cable pushdowns: 16x35, 12x40, 10x50, 8x45
Lying extensions: 12x25, 12x30, 10x35, 8x35

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