BACK, BICEPS & CARDIO
WARMUP: 1/2 mile on treadmill @ 3.0 mph
WORKOUT:
Cable Widegrip Lat Pulldown - 3x15* palms facing away
Cable Lat Pulldown - 3x15* palms facing towards
Cable Middle Row - 9x15* (3xclosegrip, 3xwidegrip, 3xrope)
Machine Row - 3x15
Machine Upper Row - 3x15
Machine Lower Row - 3x15
Machine Biceps Curl - 3x15
Seated Alternating Dumbbell Curl(15 each arm) - 3x30*
Seated Alternating Dumbbell Hammer Curl(15 each arm) - 3x30
CARDIO: 1/2 mile on treadmill @ 3.2 mph
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