5 Min warm up on T/M 12 grade 3.5 mph


Shoulder Press (Universal Machine)
90 lbs x 15. \100 x12. \110x10. \120x8. 140x8. 120x12.

Seated Cable Row
80x12. \90x10. \100x8. \110x8. \120x6. 100x9.

Wide-Grip Pulldowns (Behind The Neck)
70x15. \80x12. \90x10. \100x8. \110x6. \120x8.

Tricep Cable Pull down
80 x 15 (both Arms) 90 x 12. \100 x 10. \110 x 10. 120x 8. \100x 12

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.