seated cable rows 10x70,80,90,100
1 arm db row 10x20,35,40,50
closed grip chins 10x3
ez curl 4x10
db 21s 2 sets
behind the back wrist curls 10x bar 10x75 10x125
cable crunch left right center 3 sets each 10x120
seated machine tucks 10x legs 10x8lb db, 10x10lb db,10x15lb db
I clamp the dumbell between my feet for this movement.
back hypers 10xbw, 10x25, 10x45
machine crunches 10x60,10x70,10x80,10x100 full machine range

walk
1/4 mile warm up ,1/4 mile cool down
16:32 1st mile
16:42 2nd mile
16:59 3rd mile

---

Comments