WARM-UP
RUN - 1 - 20 mins - R: 60 sec
PULLUP (Pullup Bar) - 3x20 - R: 60 sec
PUSH-UP- 3x20 - R: 60 sec
SQUAT (Squat Rack) - 3x20 - R:60 sec - 302lb
WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x25, 20, 20, 20, 15, 15 - 134 lb - R: 60 sec
Dumbbell Row (Dumbbells) - 5x25, 20, 20, 20, 20, 20 - 59 lb - (60 lb - set 2-4) - (65 lb - set 5-6) - R: 60 sec
BARBELL CURL (Barbell) - 6x30 - 77 lb
PUSH-UP- 6x10 - R: 60 sec
CONCENTRATION CURL (Dumbbells) - 3x20 - 58 lb - R: 60 sec