W1 Half-a-Murph & W2 Arms, Back

08/12/14

Workout 1

Run 1 mile (TM)
Pullups x 100
Pushups x 200
Squats x 150


Workout 2

LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
Incline DB Curl 3 x 12
OHDB Extension 3 x 12
Single Arm Cable Curl 3 x 12
Overhead Rope Press 3 x 12
Wide Grip Rear Pulldown 3 x 12
Wide Grip Pulldown 3 x 12
Cable Rows 3 x 12
Smith Bar Rows 5 x 12
Rear Smith Shrugs 4 x 12