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SQUATS - 100 X12X12X12 (f)

FLAT BENCH - 95 x12×12x8 F

SHOULDER MACHINE - 35 x12×12x12 F

HAMMER CURLS - 25 x12×12x15 F

TRICEP ROPE - 60 x12×12x13 F

OBLIQUES - 120 x12×12x12 (f) — Increase Weight next time

BACK EXTENSIONS - 25 x8×8x10 (f)

FLAT  BENCH - 95 x12×12x11 F

SHOULDER MACHINE - 35 x12×12x12 F

HAMMER CURLS - 25 x12×12x14 F

ROPE TRICEP - 60 x12×12x12 F

OBLIQUE MACHINE 120 x12×12x12 (f)

FLAT BENCH - 100 x12×12 95×11 F

SHOULDER MACHINE - 35 x12×12x11 F

BACK EXTENSION - 10 x12×12x12 (f)

HAMMER CURLS - 25 x12×12x11 F

ROPE TRI - 60 x12×12x12 F

OBLIQUE MACHINES - 120 x12 (then they closed)

SQUATS - 100 x12×12x12 (f)

FLAT BENCH - 100 x12×12x5 F

BACK STATION - 35 x12

SHOULDER MACHINE - 35 x12×12x12 X

HAMMER CURLS - 25 x12×12x13 F

TRI ROPE - 60 x12×12x12 F

OBLIQUES MACHINE - 100 x12×12x12 X

SQUATS - 95 x10×10x10 X (More Next Time)
FLAT BENCH - 95 x10×10x10 X (MNT)
SHOULDER PRESS - 35 X10X10X10 X (mnt - a little more next time)
HAMMER CURLS - 20 10×10x16 X (MNT)

TRICEP ROPE - 60 10×10x10 X (mnt)

OBLIQUE MACHINE - 80 12×12x12 (MNT)

20 minutes light running

FLAT BENCH - 115 X10X10X7F

SHOULDER MACHINE - 40 x12×12x10 F

HAMMERS - 35 x8×8x8 F

FRENCH PRESS - 40 x10×10x10 F

OBLIQUE MACHINE - 80 x 12×12x16 F

About 20 min Run

SQUATS - 95 x20×20x20
(do less weight to make 4 reps)

CALVES - 90 x20 ; 50 x20×20

PULLDOWNS - 60 x10×10x10 (x)

CLOSE GRIP PULLDOWNS - 60 x 10×10x12
(adding weight to the first set of pulldowns will take away reps from this one)

STRAIGHT BAR CURLS - 30 x10×10x12 F
superset with
HAMMER CURLS - 20’s x10×10x15 F

FLAT BENCH- 125 x5×5x8 F

INCLINE DB PRESS - 45s x8×8x5 F

SHOULDER PRESS MACHINE - 40 x10×8x7 F

DB LAT RAISE - 12X12X8 F
superset with
UPRIGHT ROW - 8X8X9 f

TRI ROPE PUSHDOWNS - 60 x12×10x10 F
superset with
CLOSE GRIP PUSHUPS - 10×7 x4 F

Then 25 minutes light jog - avg. pace 8:10

SQUATS - 115 x10×10x12 F

FLAT BENCH - 105 x10×10x12 F

SHOULDER MACHINE - 30 x12×12x20 F

HAMMER CURLS - 35 x8×8x8 (f)

TRI ROPE - 60 x12×14x11 F

OBLIQUE MACHINE - 60 x12×12 ; 80 x15

FLAT DB BENCH - 45’s x8×8x16 (f)

INCL DB BENCH - 40’s x12×12x15 F

SHOULDER MACHINE - 30 x12×12x12 F

TRI ROPE - 60 x12×12x12 F
SUPERSET WITH
CLOSE GRIP PUSH UPS - x10×10x8 F