Tweet Back, Arms, Abs + 30 sec sprints
Wide-grip lat pull-down 3 X 15, super-set with Narrow Reverse-grip pull-down 3 X 15
One-armed DB Row (each arm) 3 X 15, with Stability ball Roll-outs as active rests 3 X 15
Seated cable row 3 X 15, with V-ups on bench as active rests 3 X 15
Bent-over BB Row or T-bar Row 3 X 15, with mountain climbers as active rests 3 X 20
Standing Alternating DB Curls 3 X 20, super-set with Bench Dips 3 X 12
Machine or BB Preacher Curls 3 X 12, super-set with Narrow
Push-ups 3 X 12
Triceps Rope Push-downs 3 X 12, with mountain climbers as active rests 3 X 20
Overhead Triceps Rope Pull 3 X 12, with Bicycle Crunches as active rests 3 X 25
30 sec sprints on treadmill (level 8 – 30 seconds on/30 seconds off)
the 30 sec sprints were supposed to go for 30 minutes! Yeah, I cut that down,lol. The goal will be 30 minutes with this session next week or the next