It's amazing what you can get done if given time. I normally have about 30 minutes before work to get an morning gym visit in. But, last Monday I had two hours and here is the result.
AM Workout (weight/reps)
Machine Ab Double Crunch (10 lbs)
4x10
Machine Torso Rotation (30 lbs)
Assisted Pull-ups (100 lbs)
3x10Machine Torso Rotation (30 lbs)
20
Assisted Dips (100 lbs)
3x10
Hammer Strength Incline Chest Press
60/15, 100/8, 100/7, 10/15
Machine Flyes
Machine Flyes
30/10, 50/10, 70/10, 90/7
Hammer Strength Chest Press
Hammer Strength Chest Press
100/12, 120/5, 140/5, 200/1
Dumbbell Flye to Pullover (30 lbs)
Dumbbell Flye to Pullover (30 lbs)
2x30
Dumbbell Supinated Curls
Dumbbell Supinated Curls
25/10, 25/10, 30/10 40-25/10
Thumb Flush Dumbbell Curls (dropset heavy weights)
Thumb Flush Dumbbell Curls (dropset heavy weights)
20/10, 25/10, 35/10, 40/10
Tricep Extension Machine
Tricep Extension Machine
50/15, 120/3, 50/12
Incline Curls (20 lbs)
Incline Curls (20 lbs)
4x10
Preacher Curls
Preacher Curls
30/10, 40/10, 50/10, 60/9
Hammer Strength Shoulder Press
20/20, 40/12, 60/10, 80/5, 100/5, 120/5, 140/5, 160/3
Hammer Strength Front Pulldown
Hammer Strength Shoulder Press
20/20, 40/12, 60/10, 80/5, 100/5, 120/5, 140/5, 160/3
Hammer Strength Front Pulldown
80/20
