We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up

10 MIN - Cardio Machine Your Choice 

Smith Machine Bent over Row

DB Hold Single DB Curl

(hold one side while performing curls on the other)

Wide Grip Lat Pull

Alternating DB Hammer Curls 

Close Grip Cable Row

Reverse Grip Cable Curls

Mid Cardio Burn 5 min

5 min Your Choice - GET SWEATY ;) 

BB Dead Lift  

Standing BB Bicep Curl

HIIT 10 MIN Spin Bike

30 Sec Steady  - 30 Sec ALL OUT for 10 Min.