7 miles bike
A1 Reverse lunge 17.5sx15,12,10,10,10
A2 Rope extn 45x15,12,10,10,10
B1 Leg extn 56x12,12,10,10
B2 EZ French press 22.5x12,10,10,10
C1 FS 55x10,10,10,10
C2 Bar extn 50x12 55x3x12
Rest time 50s between rounds
25mins low-med intensity cardio (stationary bike)
Joe's routine has me looking like a real Beef Champion! http://youtu.be/8XrgkvzAorM
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