I have not posted in a few days because I have been out of the gym. With work and life, things have been very busy. However, we are going to make up for this tomorrow morning. This is going to be a challenging workout, which makes it all more exciting. If you attempt this workout, post in the comments below your time and details.

Alright, let’s get to it!

Superset: Wide-Grip Lat Pulldown
Superset: Underhand Cable Pulldowns
(3 sets of 15 reps)

Working Set + Active Rest:
One-Arm Dumbbell Row – 3 sets of 15 reps, per arm
Exercise Ball Pull-In – 3 sets of 15 reps

Working Set + Active Rest:
Seated Cable Rows – 3 sets of 15 reps
Jackknife Sit-Up (on a bench): 3 sets of 15 reps

Working Set + Active Rest:
Dumbbell Alternate Bicep Curl – 3 sets of 20 reps
Bench Dips – 3 sets of 12 reps

Superset: Preacher curl
Superset: Pushups (Close and Wide Hand Positions)
(3 sets of 12 reps)

Working Set + Active Rest:
Triceps Pushdown – Rope Attachment – 3 sets of 12 reps
Mountain Climbers – 3 sets of 20 reps

Working Set + Active Rest:
Cable Rope Overhead Triceps Extension – 3 sets of 12 reps
Air Bike – 3 sets of 25 reps

Cardio:
Running, Treadmill
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total