BACK, ABDOMINALS & CARDIO
WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical
WORKOUT:
Body Weight Chin-Up - 4x15* 1st set warmup
superset w/ Cable Row w/ Rope - 3x15
Body Weight Pull-Up - 3x15
superset w/ Dumbbell Row(12 each arm) - 3x24
Cable Lower Row - 3x15
superset w/ Dumbbell Bent-Over Row w/ Ball - 3x15* slow and concentrated
Cable Pulldown(both arms) - 3x15* palms down, arms extended in front
superset w/ Machine Upper Row - 3x15* slow and concentrated
ABDOMINALS: Any excercises 3x20 w/ 3 different excersises in a row continuously for 20 mins straight (9 sets total; 5 abdominal & 4 oblique)
CARDIO: 23 mins (5mins on treadmill @ 15% incline @ 4.0mph then 1.5mins@ 10% incline @ 3.5 mph & repeat 3.5 times)
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