Hammer Swings: 35 reps/arm
Super Sets 1-2:
Push Ups: 20 reps
Row: 20 reps @ 50 pounds
Super Set 3:
Push Ups: 11 regular, 9 knees
Row: 20 reps @ 60 pounds
Ring Pull Ups: Max Reps - 15
Super Set 4:
Lat Pulls: 20 reps @ 60 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 5:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 15 pounds
Super Set 6:
Lat Pulls: 20 reps @ 65 pounds
Dumbbell Rows: 20 reps @ 20 pounds
Arm Raises: 30 reps @ 10 pounds
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