W1: Arms & W2: Chest/Back (light)

01/15/13

Workout 1: Arms
Incline DB Curls (ss w/Tri Db Extension) (30) 15, (35) 10, (40) 10
Triceps DB Extension (30) 12, 12, 12
Preacher 21's (ss w/Overhead DB Extension) (45) 3 sets
Overhead DB Extension (80) 12, (85) 12, (90) 12
Rear Forearm Curls (95) 15, 15, 15, 15
4 rounds of:
Battle Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds

Workout 2: Chest/Back (light)
Pullups (ss w/Pushups) 20, 20, 10
Pushups 20, 20, 20
Cable Rows (ss w/LF Chest Press) (100) 20, 20, 20
LF Chest PRess (180) 20, 20, 20
Straight Arm Pulldown (ss w/Cable Fly) (70) 15, 15, 15
Cable Fly (25) 15, 15, 15