W1: Run, Arms & W2: Pushups, Bench, Thruster, Slam, Pullups, Dips

09/19/13

Workout 1
Run 1 mile, incline 4
Superset 1:
Cable Curls 4 x 15
Rope Press 4 x 20
--
Superset 2:
Incline DB Curls (40) 3 x 10
DB Overhead Press (75-95#) 3 x 12
--
21 Curls (55), sets x 3
Superset 3:
Single Cable Curls (22.5) 3 x 12
Overhead Rope Extension (57.5) 3 x 12
Superset 4:
Chin Ups 3 x 10
Ring Dips 3 x 10

Workout 2:
Bar Pushups 3 x 20
Bench Press (135) x 20, (225) 10, (275) 2, (295) 2, (315) 2, (325) 2, (330) 2
--
21-15-9 reps of:
Thrusters (65)
Slam Ball (20)
Pullups
Ring Dips
(12:30)