Weights:
Bench 3 x 12
Dumbell Chest Flys 3 x 12
Arnolds 3 x 12
Lateral Raises (superset with Front Raises) 3 x 12
Lat Pull 3 x 12
Straight Arm Pulldown 3 x 12
Straight Bar Biceps 3 x 12
Concentration Curls 3 x 12
Tricep Pulldowns 3 x 12
Tricep Kickbacks 3 x 12
Core:
(3x)
Hanging Knee Lifts 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Planks 1 x :30
Half-ups 1 x 25
Stability Ball Knee Tucks 1 x 15
Sit-up twists w/ Medicine Ball (8 lb) 1 x 30
1:00 rest
Cardio:
Treadmill (20 Minutes)
2 Min Walk @ 4.0
2 Min Run @ 6.5
________________
About 1 hr 30 min
-Felt good to finally get back in the gym and do some stuff but probably won't like it much tomorrow and the next day!
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