Arms, legs, chest

Arm Superset 1

• Biceps bar curl:
• • 4 sets of 12, 50 50 50 60: 12 12 12 6
• Dips
• • 5 sets of 8: doable

Arm Superset 2

• Incline bicep hammer curl
• • 3 sets of 12: 20 25 30: 12 12 5
• Tricep cable pull down
• • 110 110 140: 12 12 6

Chest/Leg Superset

• 4-10 Incline DB Press: 20 25 35 40: 10 10 10 6
  Leg extension: 75, 90, 105, 135: 10 10 10 10: did not fail

• 4-10 Bench Flys: 20, 25, 30, 30lb: 10 10 6 5
  Calf raises: 70lb:

• 4-10 Flat DB Press: 25 30 35 40: 10 10 8 6
  Leg curl: 50, 60, 80, 100: last set hard

Cardio

5 minute jump rope