America’s next Gladiator

Workout

Wide Grip Pull Downs - 120×8 - 3 sets

Close Grip Pull Downs - 100×10 - 3 sets

One Arm Bent Over Rows - 30×8 - 3 sets

Cardio

I got to the gym late this morning so it basically was a warm up and cool down cardio set

10 minutes on Tredmill at level 4.0

5 minutes on tredmill at level 3.0

So I have started going to the gym twice a day at 5:30 A.M. before work and again at 7 P.M. after work. I was pretty weak due to short time restraints, but here it is.

Workout

Decline dumbbell Bench Press - 60×10 - 3 sets

Flat Dumbbell Bench Press - 60×10 - 3 sets

Cardio

20 minutes on the StairMaster at level 6

20 minutes on the Elliptical at level 6

20 minutes on the bike at level 3

Workout

Alternate Hammer Curls - 20×12, 10×12 - 3 supersets

Concentration Curls - 20×12 - 3 sets

Seated Triceps Extentions - 40×12 - 3 sets

Bent over Ticeps Kick Backs 20×12 - 3 sets

Cardio

10 minutes on the StairMaster at level 6

10 minutes on the Elliptical at level 6

5 minute cool down on the seated bike at level 3 after work out