warm up - treadmill 15 min incline
warm up - Thompson fatbells bench presses 3 x 20 pronate/supinate grip (10 each)
Bench - bar x 2 x 10
105 x 3
125 x 3
145 x 1
155 for 5 singles (with pause)
blood flow work with fat bells:
floor presses (25lbs) 3 x 20
flies (10lbs) 3 x 20
front raises (10lbs) 3 x 20
machine:
tricep pushdowns 3 x 20 (30lbs)
bicep curls 3 x 10 (30lbs)
treadmill to seal the deal 20 more minutes on incline
[youtube=https://m.youtube.com/watch?v=dMNLUNEV7SY]
