Reverse Grip Bench Press

1. Reverse Grip Bench Press

135x3
155x3
180x6

135 x 10 x 3 sets

2. Close Grip Pull Ups

7 sets of 3

3. Row Machine

90lbs x 10
115lbs x 10
90lbs x 10
90lbs x 10
115lbs x 10

4. Some Bi's and Tri's

80lbs x 10 x 2 - Tri Pushdowns
60lbs x 10 x 2 - Tri Pushdowns

35lbs x 10 x 2 - Machine Curls
45lbs x 10 x 2 - Machine Curls

5. Incline Treadmill Sprints

20 seconds x 13km/h @ 15 incline
20 seconds x 14km/h @ 15 incline
20 seconds x 15km/h @ 15 incline
20 seconds x 13km/h @ 15 incline
20 seconds x 13km/h @ 15 incline