5 Min Treadmill 3.6 MPH 15 grade

Work Out

D/B Preacher Curl
20 Lbs x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 8

Alternate Hammer Curl (D/B)
25 x 15. \30 x 12. \ 35 x 10. \40 x 7. \25 x 12

Cable Curls
30 x 15 (each arm) \40 x 10. \50 x 8. \60 x 10. \ 50 x 10.

Cable One Arm Extention
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Cable One Arm Extention Reverse Grip
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Tricep Cable Pull down Rope
40x15 (both Arms) 45x12 \50x10. \60x8. \70x6. \40x12.

Finnished by completing 90 min on stairmaster 15 grade/3.1-3.5 mph