30 minutes Stair Master cardio + Back Workout

Back Movement Reps Reps Reps Reps
Straight-bar Pull Down Controlled 15 15 15  15
Seated Low Row Explosive 10-12 10-12 10-12 10-12
Lat Pull Down Explosive 15 15 15 15
Military Press Controlled 12 12 12 12
Bentover DB Reverse Fly Controlled 15 15 15 15
ABS Movement Reps Reps Reps Reps
Reverse Crunch Controlled 25 25 25 25

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