Back and Biceps
One Arm DB Row 3x10@65
Lat Pulldown 2x8@130 1x8@120
T Bar Row 3x8@70
Single Arm Cable Row 3x8@40
Preacher Curl 1x8@85 2x8@75
Concentration Curl 3x8@30
Seated DB Curl 3x8@30
Superset:
Plank 60sec x 3
Side Bend 3x10@45
Shoulders
Seated DB Press 8,7,6 @65
Seated Arnold Press 8,7,7@55
DB Lat Raise 3x10@25
Hammer Strength Press 3x7@70
DB Shrug 3x10@65
Upright Row 3x12@45
Superset:
Plank 60sec x 3
Side Bend 3x10@45
Legs
DB Squat 3x10@100
Leg Press 3x12@180
DB Lunge 3x8@50
Leg Extension 3x8@150
Leg Curl 3x8@135
Standing Calf Raise 3x10@150
Seated Calf Raise 3x12@50
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