1140 Platinum
A1 Standing press (machine) 50.5x10,10 45.5x8 40.9x10A2 Standing press (-40%) 31.8x10,8 27.3x8 22.7x8
A3 Barbell curl 20x12,12,12,12
B1 Cable one-arm lateral raise 1x12,12,10,10
B2 DB alt curl w/twist 12.5sx2x10/s 10sx2x10/s
C1 DB front raise 7.5sx4x10
C2 DB rear delt raise (same DBs) 7.5sx4x10-15
C3 Rope hammer curl (drop set) 6(4)4x10(10)
50s rest between rounds
Ab routine
A Kneeling cable crunch 15x3x10
B Slow mountain climber 3x12
C A w/twist 15x3x10
D Captain's chair leg raise 3x10
60s rest between rounds
30mins low-med intensity cardio (stationary bike)
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