Arms and Back

Vertical Chest 3 sets of 12 at 60 lbs. 

Compound Row 3 sets of 12 at 60 lbs.

Weight Assist Dips 3 sets of 10 at 70 lbs.

Lat Pull 3 sets of 12 at 45 lbs.

Seated Cable Row 3 sets of 12 at 45 lbs.

Back Extensions 3 sets of 10

Then Repeated

Vertical Chest 3 sets of 12 at 60 lbs. 

Compound Row 3 sets of 12 at 60 lbs.

Weight Assist Dips 3 sets of 10 at 70 lbs.

Lat Pull 3 sets of 12 at 45 lbs.

Seated Cable Row 3 sets of 12 at 45 lbs.

Back Extensions 3 sets of 10

Then Stretching on the mat 

followed by a strawberry protein shake. Yum!