Friday's Workout

Back/Triceps
1)Run on treadmill for 12 min. (fast as possible)
2)Lat Pull Downs super set with bent over row
3x12, with 2 drop sets on each on last set
3)DB shoulder press super set with lateral raises
3 sets of failure
4)Tricep skull crushers ( laying flat on bench, bring curl bar down toward head then press up for 10 reps, then go straight into a press for 20 reps)
5)Abs
a)On medicine ball bring right knee to left elbow alternating legs and arm for 15 reps each way.
Superset
b)reach hands back as far as possible and stretch back then crunch up for 20 reps
3 sets total