AM
[A] Warm-up
[B] Bench Press 4x4
160,185,210,210
[C] DB Shoulder Press 4 x10
35, 40, 45, 45
[D] Behind the Neck Press 4x10
95, 95, 95, 95
[E] Cuban Press 3 x 10
15, 15, 15
[F] Tricep Dips 3x10
Done on flat bench with legs up
[G] Tricep Push-downs 3x12
80, 80, 80
[H] 4 Rounds
8 Lateral raises
8 Front raises
8 Rear flies
8 DB Overhead press
Rest 1 minute
PM
[A] 1 mile on treadmill at 6% grade
[B] 20 min on ski machine
[C] Sauna/Steam room
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