Weights:
Bench Press 1 x 15, 1 x 12, 1 x 10, 1 x 8
Chest Flys 3 x 12
Should Presses 1 x 15, 1 x 12, 1 x 10, 1 x 8
Lateral Raises/Front Raises (Superset) 3 x 12
Lat Pull 1 x 15, 1 x 12, 1 x 10, 1 x 8
Upright rows 3 x 12
Preacher Curls 1 x 15, 1 x 12, 1 x 10, 1 x 8
Concentration Curls 3 x 12
Dips 1 x 15, 1 x 12, 1 x 10, 1 x 8
Tricep Kickbacks 3 x 12
Squats (Smith Press) 1 x 15, 1 x 12, 1 x 10, 1 x 8
Leg Extension 3 x 12
Leg Curls 3 x 12
Calf Raises (Smith Press) 3 x 15
150 Choice of Abs
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About 1 hr 15 min
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