Old Navy’s Quest

Weight: 147.0 pounds

I didn’t even say, “Good Morning,” to my training partner.  I just said, “Lets get to work!”  And we did.  We combined push ups, pull ups or dips with each exercise.  His comment at the end of the session, “That was a great workout.”  It was.

Lat Pull Downs
3 x 5 - 150 pounds
Push Ups
3 x 10

Seated Cable Rows
8 x 8 - 110 pounds
Push Ups
8 x 10

Incline Barbell Press
3 x 5 - 150 pounds
Dips
3 x 10

Dumb Bell Bench Press
8 x 8 - 50 pound dumb bells
Dips
8 x 10

Lateral Raise
2 x 5 - 25 pound dumb bells
Pull Ups
2 x 10

Dumb Bell Shrugs
4 x 8 - 65 pound dumb bells
Push Ups
4 x 10

Biceps Curls
2 x 5 - 35 pound dumb bells

Machine Preacher Curls
4 x 8 - 100 pounds

Triceps Press Down
2 x 5 - 65 pounds
Push Ups
2 x 10