30 minutes cardio + Back

30 minute cardio

Back (7 set x 30/15/8/4/4/8/15 reps)
Wide Arm Pulldowns
Lateral Raises (12 reps)
SM Close Hand Rows
DB Front Raises (12 reps each side)
Lat Pulldowns
DB Shoulder Press (8 reps)
Standing Bent Row
DB Shrugs (12 reps)
High/Low Knee Ups (15 reps each position)
***Peform Knee Ups on flatbench in front of a bar. Alternate Knee Ups: Each extension, alternate going above and below bar, that equals one rep.

Lat Pulldown