Warm up.
10 min treadmill 12 grade (incline) 3.5 MPH
Work Out
Dumbbell Bench Press
25 lbs (each hand) x 15 reps. \30 lbs x 12 reps. \35 lbs x 10 reps. \40 lbs x 8 reps. \45 lbs x 6 reps. \40 lbs x 12 reps
D/B Incline Press
20 lbs (each) x 15. \25 lbs x 12. \30 lbs x 10. \35 lbs x 10. \40 lbs x 8. \30 lbs x 12
Barbell Bench Press
85 lbs x 15. \105 x 12. \125 x 10. \145 x 8. \185 x 6. \195 x 4
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
Concentration Curl (D/B)
20 x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 12
Seated Calf Raises
45 x 20. \90 x 15. \115 x 12. \125 x 10. \135 x 8. \145 x 6. \90 x 12
I rest 45 seconds between each rep and 1 min 30 seconds between each set.
Once I complete my weight work out, I do 45 min on the tread mill.
15 grade (incline) at 3.5 to 4.1 MPH