Goodbye Figure; Hello NPC Fitness!

Biceps/Triceps/Delts + Cardio

Decline Skullcrushers w/ EZ Bar
40 x 12  40 x 12  40 x 12

BodyWeight Hanging Dips on Captain’s chair
1×9  1×9  1×9  1×7

Rope Press downs
50 x 15  50 x 15  50 x 15  50 x 15

Seated Preacher Curl w/ EZ Bar
55 x 9  55 x 9  55 x 9

Standing Alternating DB Curls; Slow
25s x 8  25s x 8  25s x 8

Seated Arnold DB Press
30s x 12  30s x 12  30s x 12; slow

Seated Incline Front BB Raise; narrow overhand grip
25 x 15  25 x 15  25 x 15

(TUT) Bicycle x 1min  1min  1min
(TUT) Straight Legged Raises 30sec 30sec 30sec

StepMill 35 minutes; Level 5, Forward/Backward in 5 min intervals

Diet: Perfect
Water: Perfect