3/10 BACK/BICEPS

Back:
Wide-Grip Pullups: bodyweight for 3 sets of 10 reps
Close grip Pulldowns (using V-grip): 140 lbs for 4 sets of 8 reps
1-Arm DB Rows: 45 lbs for 3 sets of 10 reps (ea. arm)
Wide Grip Seated Cable Rows (straight bar): 120 lbs for 3 sets of 10 reps
**1 min. rest between ea. set of back exercises

Biceps:
straight bar curls: 65 lbs for a set of 10 reps, 75 lbs for 3 sets of 10 reps (45 sec. rest between)
Preacher curl machine: 60 lbs for 3 sets of 11 reps

CARDIO:
Precor Elliptical: 15 min ladder workout***

***Ladder workout...5 min ascending in resistance...5 min steady at targeted max level, 5 min. descending....total of 15 min..... Today for instance, I started at level 5 and increased it one level per minute until level 10, then stayed at level 10 for 5 minutes, before descending one level per minute back to my original level 5.... THIS IS MY PREFERRED CARDIO WORKOUT... note: I am already lean so this works for me.... for heavier users you'll need to keep your target level for a longer duration (like 15 minutes) before descending.... this workout can be performed everyday for maximum benefit.... For heavy users you'll want to alternate this type of workout with normal long duration (60 minutes), low intensity cardio workouts.... your target heart rate should equal 180 minus your age....