7 March 2013 Upper body

This was a long workout since I'm going to take three to four days off.

Front Pulldowns 135/12,150/10,180/8
Front press 80/12,120/12/140/12
Cable rows 105/12,150/10,180/8
Shrug 75/15,75/15,75/15
Rear raises 25/12,30/12,30/12
Side cable raise 20/12,20/12,20/12
Db rows 70/12,75/10,75/10
Chest press machine 110/12,150/11,150/10
Cable cross over 30/15,50/25/80/15
Machine flyes 70/12,90/12,130/10
Db pullovers 65/12,75/10,75/10
Triceps extension machine 60/12,80/12,100/8
Pushdowns 80/12,95/12,110/12
One arm extensions 25/12,30/10,40/8
Concentration curls 30/12,40/12,40/12
Reverse incline curls 25/12,26/12,25/12
Cable curls 50/12,80/12,95/10
Reverse curls 50/12,50/12,50/12
Cable wrist curls 65/15,65/15,65/15
Machine crunch 95/15,95/15,95/15
Knee-ups 15,15,15
Cable side crunch 30/15,40/15,40/15
Twist 50,50

This workout took two hours to complete at Planet Fitness.