Compound Row 3 sets of 10 reps at 60 lbs.
Abduction 3 sets of 20 reps at 65 lbs.
Adduction 3 sets of 20 reps at 35 lbs.
Vertical Chest Row 3 sets of 10 reps at 50 lbs.
Triceps Press 3 sets of 5 reps at 60 lbs.
Leg Extensions 3 sets of 10 reps at 50 lbs.
Seated Leg Curls 3 sets of 10 reps at 50 lbs.
Chin Assist 3 sets of 5 reps at 130 lbs.
Weight Assist Dips 3 sets of 5 reps at 70 lbs.
Back extensions 6 sets of 10
Leg Press 3 sets of 20 reps at 120 lbs.
Then:
I mile of high resistance intervals
