Tuesday July 21st

Upper body day...

SET #1:
20-Inverted rows
20 Curls Each arm (30lb dumbbell)
20 Dips
45 Sec. plank

15 Inverted rows
15 Curls
15 Dips
45 Sec plank

10 Inverted Rows
10 Curls
10 Dips
1 min plank

SET #2:
15-Seated rows @ 105lbs
15 Military press @ 80lbs
15 Pec Deck Flies @ 135lbs

12-Seated rows @ 105lbs
12 Military press @ 80lbs
12 Pec Deck Flies @ 135lbs

9-Seated rows @ 105lbs
9 Military press @ 80lbs
9 Pec Deck Flies @ 135lbs

Pull Up/Push Up Pyramid
2 Push Ups - 1 Pull up
4 Push Ups - 2 Pull up
6 Push Ups - 3 Pull up
8 Push Ups - 4 Pull up
10 Push Ups - 5 Pull up

Treadmill: 24 minutes of the following pattern
2 min Walk @ 3.5mph
1 min sprint @ 10-12mph

Repeat this 7 times.

Total Workout time 50 min.