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
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