20 Minutes of Walking Cardio

Decline Benchpress

     1 set of 10, (add weight) 1 set of 5, (add weight) 1 set of 3, (add weight) 1 set of 3, (add weight) 1 set of 2 and then five single rep sets, working up to 5% over my current benchpress 1RM.

Close Grip Benchpress

     5 sets of 5 reps (increasing the weight for the first 3 sets and then dropping back to the weight of the first set for sets 4 and 5.)

Triceps Pushdowns on a Universal Cable Machine

     8 sets of 10-12 reps (increasing the weight every time I got 10-12 repetitions)

20 Additional Minutes of Walking Cardio

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