TweetMonday:
Chest, Back

Rowing machine 5 min
Spider walks
Plated Press 25’s x12x3
Across bench Pull Overs 25x12x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40x12x3
Rear Delt 25x12x3
Lie down Crunch bench 10x20x3
Roller Work
Dual cable chest press 10x12x3

Wednesday:
Biceps/ Hams

10 min Stationary Bike
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x12x3 wide, narrow, regular grips
Kneeling single leg curls 20x16x3
Torso Rotation machine 40x16x3 Ea. Side
Rolling
Lying leg curls 40x16x3
Bicep machine, single arm 20x12, 25x12x2