Come On Muscle Memory!

An hour of cardio 

(I know I should do cardio last,

 but really today should have been just cardio...

but then I saw the hot guys and just had to go do more)

Then:

Compound Row 3 sets of 10 at 50 lbs.

Abduction 3 sets of 10 at 50 lbs

Adduction 3 sets of 10 at 35 lbs.

Vertical Chest 3 sets of 10 at 50 lbs.

Triceps Press 3 sets of 10 at 60 lbs.

Then:

Compound Row 3 sets of 12 at 50 lbs.

Abduction 3 sets of 12 at 50 lbs

Adduction 3 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 50 lbs.

Triceps Press 3 sets of 12 at 60 lbs.

Then:

Stretching on the mat.