Arms, legs, chest

Arm Superset 1

• Biceps bar curl:
• • 4 sets of 12, 50 50 50 50: 12 12 7 8
• Dips
• • 5 sets of 8: doable

Arm Superset 2

• Incline bicep curl
• • 3 sets of 12: 20 25 30: 12 8 4
• Tricep cable pull down
• • 110 110 125: 12 12 8

Chest/Leg Superset

• 4-10 Incline DB Press: 20 25 35 40: 12 12 8 6
  Leg extension: 60, 75, 105, 120: 12 12 12 12: did not fail

• 4-10 Bench Flys: 15, 20, 30, 30lb: 12 12 8 7
  Calf raises: 90lb:

• 4-10 Flat DB Press: 20 30 35 40: 12 12 8 6
  Leg curl: 45, 60, 75, 90: last set hard

Cardio

5 minute jump rope