6 Jul 14: Upper body

Decided to do an upper body workp I since I will be taking a few days off from the gym. This was a light workout.

Pulldowns 2x12

Crossover behind neck 2x12-15

Machine Delt press 2x12-15

Cable rows 2x12

Db shrugs 2x12

Rear bent over lateral raises 2x12

Pullover machine 2x12

One arm machine rows 2x12

Db delt press 2x12

Incline hammer press 2x12-10

Flyes 2x12

Cable crossovers 2x12

Side raise machine 2x12

Close grip bench press 2x8-10

Pushdowns 2x12

Cable ext 2x12

One arm db ext 2x8-10

Con curls 2x12

Machine curls 2x12

Cable curls 2x15

Hammer curls on preacher bench 2x15 

July 4 2014 Back, Delts, triceps, calves, abs

Front Pulldowns 3x12

Hammer Pulldowns 3x12

Rope Pulldowns 3x12

Side raise machine 3x15

Hammer delt press 3x12

Seated upright rows 3x12

Rear pec dec 3x15

Rope pushdowns 3x10-12

Bent over cable extensions 3x10-12

Reverse pushdowns 3x12-15

Seated leg curls 4x12

Seated calf raises 3x15

Machine crunch 3x15

Leg raises 3x20

Cable crunches 3x12

Knee-ins 3x15

Half deadlifts 3x12 135lb

Bike 16 minutes 

1 Jul 14 Chest, arms

Machine flyes 5x12

Cable crossovers 4x12

Hammer press machine 3x12

Incline hammer press 3x10

Upright press machine 3x10

Bent over ext 3x12 Close grip bench press 3x12

Bent over ext 3x12 

Pushdowns 3x12

One arm ext 3x8

Machine curls 4x12

Incline curls 3x12

Rope hammer curls 3x15

Machine crunch 3x15

Knee in 3x15