Thursday:

Upper Push:

Superset 1: RI - 45 |
1 - DB Ball Presses | 25'sx15, 35'sx10 (last 2 assisted), 40'sx5 (all assisted), 35'sx8

2 - Push-ups | BWx3 with 5 second negatives, BWx5 (last two at 5 second negatives).

Dips: RI - 45 | Machine #14 x 4, #16 x 9, 6, 6

Cable Incline Fly (done standing with a dual pulley system): RI - 30 | 30'sx10, 40'sx10, 40'sx10, 40'sx10

Superset 2: RI - 30 |
1 - DB...

tallcall

Wednesday:

Legs:

Limbo: RI - 45 | Side to side limbo under a smith machine bar placed roughly half way down, 3 sets of 10 holding in the middle for 5 seconds on the last rep of each set. I think these are really called gliders or something.

Cable Lunges with Shoulder Press: RI - 30 | Machine # 5 x 2 sets x 10 reps each leg

Superset 1: RI - 30 |
1 - Leg Extensions | 130x15, 150x15, 170x15

2 - Lying Leg Curls | 110x15,...

tallcall