dips: 25, 20, 14, 10 (69)
barbell curls: 2x6, 2x4 @ 85, 85, 95, 95
shoulder rows: 8, 6, 4, 2 @ 40, 50, 60, 70
triceps pull down: 12, 10, 8, 6, 2 @ 100, 110, 120, 130, 140
hammer curls and shoulder press: 2x8, 2x6 @ 60, 60, 70, 70
42:30 minute run, 625 calories, 3.85 miles
barbell curls: 2x6, 2x4 @ 85, 85, 95, 95
shoulder rows: 8, 6, 4, 2 @ 40, 50, 60, 70
triceps pull down: 12, 10, 8, 6, 2 @ 100, 110, 120, 130, 140
hammer curls and shoulder press: 2x8, 2x6 @ 60, 60, 70, 70
42:30 minute run, 625 calories, 3.85 miles
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