Workout: November 17th.
This morning I did back, shoulders, and abs and a bit of cardio.
Warmup Treadmill: 5 minutes at 4.0mph 5% incline
One Armed Dumbbell Rows: 2×5x60, 2×8x50 superset with
Upright Rows: 3×12x40
Dumbbell Front Raises: 3×12x5 superset with
Dumbbell Lateral Raises: 3×12x5
Pull Ups: 5,3
Machine Lateral Raises: 2×12x20, 1×12x30
Cable Rows, Narrow Grip: 1×15x80, 1×12x90, 1×10x100
Cable Ab Crunches: 3×20x30
Ab Crunch Machine: 3×20x50
Heavy Bag: 3 3 Minute rounds
