Back
Seated cable rows high - 105 lbs 10 x 4
Hammer strength close grip pulldown - 90 lbs 12, 140 lbs 15, 180 lbs 12 x 2
Lat pulldowns single arm - 80 lbs 12 x 3
Triceps
Overhead extensions - 70 lbs 15 x 3
Tricep kickbacks - 12.5 lb DB 12 ss w/rollouts for abs 3 x 12
Cardio - 90 minutes total for the day
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