Todays full body blast

10minute warmup on precor ellipitical with a cross training program..burned 116calores but try doing that thing backwards..man hold on for your life and much faster pace besides...

back
lat pulldown widespread
30x12
35x12
40x12

pecs
dumb bell pec fly
10x12
12x12
15x12

shoulders
upright row
10x12
12x12
15x12

biceps
hammer curl
10x12
12x12
concentrated curl
12x12

tricep
tricep dumb bell kickback
10x12
12x12
15x12

hams
stiff legged dead lifts
12x12
15x12
20x12
leg extension
90x12
95x12
100x11

quads
squats
12x12
15x12
plie' squats
15x12
20x12
leg curl
90x12
95x12

hips and inner thigh
ab/ad machine
ab...135#...2sets of 20reps
ad....125#...2sets of 12reps

cooldown
195 assorted crunches..and some good stretching of the abs/back and legs after.....

good workout and arms are looking good...shoulders look awesome..yes even for me...