100 pull ups in sets of ten
50 dips
Chest machine
100lbs 3x10
High, medium, low positions
Single arm rows 70lbs 3x10
Lat pull down
80lbs 3x10
2 mile jog
100 squats in the sauna
20 minutes stretching
50 dips
Chest machine
100lbs 3x10
High, medium, low positions
Single arm rows 70lbs 3x10
Lat pull down
80lbs 3x10
2 mile jog
100 squats in the sauna
20 minutes stretching