Warmup:

  • Stair climber for 5
  • Lower body static stretch

Workout:

  • Deadlifts: 135 for 10 for 2 sets, 185 for 10, 225 for 8 for 3 sets
  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets, 145 for 5
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 8 for 3 sets
  • V Bar Row: 45 for 15, 90 for 15 for 3 sets
  • Dumbbell Row: 70 for 10 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • V Bar Seated Cable Pull: 60 for 8 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets
  • Curl Line: 30 for 4, 25 for 6, 20 for 6, 15 for 8, 12.5 for 5

Finisher:

  • 5 Minutes of Skipping

Johnny

Soon to be “Johnny Two Plates”

 

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