Warmup:

• Stair climb for 5 minutes
• Shoulder and back stretch with bands

Workout:

• Lat Pulldown (superset with 70 lbs till burnout): 100 for 15, 115 for 10 for 2, 130 for 8 for 3 sets
• Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
• V Bar Seated Cable Pull: 40 for 15, 50 for 15, 60 for 10, 70 for 6, 80 for 4 for 2 sets
• Dumbbell Row (dropset): 70 for 6, drop to 40 for 8 for 3 sets
• Bent Over Row with Barbell: 110 for 8 for 4 sets
• Hanging knee raises: 12 for 4 sets
• Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
• Concentration Curl Dropset: 25 for 10 then drop to 15 for 10. 3 sets per arm
• Hammer Curl: 30 for 10 for 3 sets
• Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets

Johnny

Soon to be “Johnny Two Plates”