Workout - Saturday, September 30, 2017 6:34 PM

Workout

Running (treadmill)
00:07:40 sec x 0.7 mi
Machine Seated Row
60 lb x 15 reps(Row With Single Cables While Seated, Upper Back Focused. 4th Set And After Alternating One Arm. 5th Set And After Opposite Side (right Hand Grab Left Grip))
90 lb x 15 reps(Row With Single Cables While Seated, Upper Back Focused. 4th Set And After Alternating One Arm. 5th Set And After Opposite Side (right Hand Grab Left Grip))
120 lb x 12 reps(Row With Single Cables While Seated, Upper Back Focused. 4th Set And After Alternating One Arm. 5th Set And After Opposite Side (right Hand Grab Left Grip))
120 lb x 20 reps(Row With Single Cables While Seated, Upper Back Focused. 4th Set And After Alternating One Arm. 5th Set And After Opposite Side (right Hand Grab Left Grip))
140 lb x 20 reps(Row With Single Cables While Seated, Upper Back Focused. 4th Set And After Alternating One Arm. 5th Set And After Opposite Side (right Hand Grab Left Grip))
140 lb x 20 reps(Row With Single Cables While Seated, Upper Back Focused. 4th Set And After Alternating One Arm. 5th Set And After Opposite Side (right Hand Grab Left Grip))
150 lb x 20 reps(Row With Single Cables While Seated, Upper Back Focused. 4th Set And After Alternating One Arm. 5th Set And After Opposite Side (right Hand Grab Left Grip))
Lat Pulldown
90 lb x 10 reps(Cable Lat Pull)
120 lb x 10 reps(Cable Lat Pull)
140 lb x 10 reps(Cable Lat Pull)
Reverse Hyperextension
x 15 reps
x 15 reps
x 15 reps
Weighted Hyperextension
x 10 reps
25 lb x 2 reps
Cable Crunch
70 lb x 15 reps(Standing Machine With Two Straps/cables)
100 lb x 10 reps(Standing Machine With Two Straps/cables)
100 lb x 10 reps(Standing Machine With Two Straps/cables)
100 lb x 10 reps(Standing Machine With Two Straps/cables)
Cable Twist
20 lb x 30 reps(15 Each Side)
35 lb x 30 reps(15 Each Side)
35 lb x 30 reps(15 Each Side)
Exercise Ball Rollout
x 25 reps
Scissor Crunch
x 25 reps