Warm-up - push-ups - 10 reps

Exercise Reps (weights)
Incline DB Presses 15, 12, 10, 8(12,15,17.5,20 ea hand)
Incline flyes 12, 10, 8 (12,15,17.5 ea hand)
Bentover rows 15, 12, 10, 8 (Barbell, use a reverse grip)(60,55,70,75)
Wide grip pulldowns 12, 10, 8(60,75,90)
DB overhead presses 15, 12, 10, 8 (10,12.5,15,17.5)
Side lateral raises 12, 10, 8 (8,8,10)

cardio
HIIT


min 1-3 warm up
min 4 6.0
min 5 7.5
min 6 4
min 7 8.0
min 8 4
min 9 8.0
min 10 4
min 11 8.0
min 12 5
min 13-15 4.-3.

diet...same thing different day.

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