1. Incline Dumbbell Bench
-5 Sets of 10 w/ 55#, 60#, 65#, 70#, 75# (per hand, of course)
2. Dips
-5 Sets of 10
3. Flat Dumbbell Bench
-5 Sets of 10 w/50#, 55#, 60#, 65#, 70#
4. Pull-ups
-10, 10, 7
5. Heavy Pull-downs
-10, 10, 3 (to make up for the 7 on pull-ups) w/200#
6. Seated Cable Rows
-5 Sets of 10 w/150#, 150#, 170#, 210#, 150#
7. Ab Wheels (from knees)- 26 Reps Straight
8. Cable Crunches
-20 w/70#
-10 w/70#
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Sorry for the delay on this one. Got to work out with my Dad yesterday and I haven't lifted weights in a while, so that was interesting.
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