Bodybuilding.net - Bodybuilding Forum

4x15 10lb dumbbell bench press
4x15 10lb inclined dumbbell bench press
4x15 40lb pec deck
4x15 10lb dumbbell flyes
4x15 10ln inclined dumbbell flyes
4x12 20lb barbell bench press

5 minutes stationary bike

3x15 45lb close grip lat pulldown
3x15 45lb seated cable rows
3x15 15lb single arm bent over db rows
3x15 20lb db deadlifts

10 minutes stationary bike
3x500 counts jump rope
3x50m 50lb farmer's walk
3x15 burpees
3x15 jump squats
300 counts jump rope

4x15 dumbbell hammer curls
4x15 dumbbell curls
4x15 alt hammer curls
4x15 alt dumbbell curls
3x15 overhead triceps extension

10 minutes bike

15x3 20lb kettlebell clean and jerk
15x3 20lb kettlebell swing
15x3 60lb wide grip lat pull down
15x3 45lb close grip lat pull down

4x12 30lb wide grip lat
4x12 30lb close grip lat
4x12 30lb seated cable rows
4x12 30lb single arm bent over db rows
4x12 50lb kettlebell deadlifts
5 minutes bike
300 counts jump rope

15 minutes stationary bike
3x12 25lb kettlebell squats
3x12 25lb stiff leg kettlebell deadlifts
3x15 30, 45, 60lb leg extensions
3x15 60lb leg curl extensions
3x15 60lb thing abductors

15 minutes stationary bike
3x12 45lb seated cable rows

drop
5 60lb wide grip lat
8 45lb wide grip lat
10 30lb wide grip lat
15 15lb wide grip lat

5 60lb close grip lat
8 45lb
10 30lb
15 15lb

3x15 50lb kettlebell deadlifts
3x15 5lb one arm bent over row

3x12 10lb overhead dumbbell triceps extension

3x12 15lb tricpes push down

3x12 5lb inclined db press

3x12 5lb inclined db flys

15 mins bike

3x15 30lb barbell squats
3x15 5lb inclined dumbbell flys
3x15 5lb inclined dumbbell press
3x15 5lb bicep concentration curls
3x15 5lb single arm overhead triceps extensions