Friday's Workout

Back/Triceps
1) Run at fast pace on treadmill for 12 minutes
2) Lat Pull Down. Superset with Bent over row
3 sets of 12. On third set do 2 drop sets after each exercise
3) DB Shoulder Press Superset with Shrugs
3x12. (shrugs should be heavy dumbbells)
4) Dips
4 sets to failure
5) Tricep push downs
4 sets to failure
6) Abs
Hanging leg lifts (3 sets to failure)
Next two exercises done on medicine ball
1) Lay back on ball with hips hanging just off the ball. Take left knee to right elbow. Repeat with opposite leg and elbow. 15 reps each leg
2) Take both arms and reach back stretching abs, then roll up keeping arms straight. (should be a tight crunch on way up and tight stretch on way down.
20 reps
Repeat both exercises for 2 sets total