BigZeke - "I'm too sexy for my red shirt" - Page 3

**BigZeke** · 02-27-2006, 10:44 PM

Fullbody 1:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) 2.0 (1 Min) 1.5 (1 Min)
Incline - 0.0
Total Cals - 310

Thumbless Pullups: [Slightly wider than shoulder width]
10
6
5

Hammer Grip Chins:
5
4
4

Flat DB Bench:
55x10
65x10
75x6

Seated DB Shoulder Press:
45x10
50x8
55 Fail x 2
50x5

ATG Squats:
135x10
225x6
225x8

Yates Rows:
135x8
155x6
155x6

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
25(2)x8/25(2)x8
25(2)x8/25(2)x8

Low Pulley One Arm Cable Side Laterals:
15x8
15x10
20x6

Seated Leg Curls: [Did these like Ronnie and kept the muscle under tension the whole time]
150x10
180x8
180x8

Old School Shrugs:
70x20
85x20
95x15

Single Leg Calf Raises:
110x20
120x20
130x20

Total Workout Time - 1:22.47.67

**BigZeke** · 02-28-2006, 09:57 PM

Cardio:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

30 Minutes Cardio - Eliptical Trainer - Manual
28 Minutes - Level 12
2 Minutes - Cooldown
Total Cals - 500

Total Cals from Cardio - 815

**BigZeke** · 03-01-2006, 02:59 AM

PM Cardio:

Dog Walk - 46 minutes

**BigZeke** · 03-01-2006, 10:26 PM

Fullbody 2:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

Thumbless Pullups: [Slightly wider than shoulder width]
10
7
6

Hammer Grip Chins:
5
4
4

Incline DB Bench:
55x10
65x8
75x6 [Spot on last one]

Seated DB Shoulder Press:
45x8
50x8
50x6

Deadlifts:
135x6 [Double Pronated Grip]
225x6 [Double Pronated Grip]
315x3 [L - Supinated; R - Pronated]

DB Rows:
75x10
85x10
95x8

Bodyweight Dips:
15
12
10

Hammer Strength Preacher Curl Machine [Plate Loaded]:
45x12
70x8
80x6

Low Pulley One Arm Cable Side Laterals:
15x8
15x10
20x6

Seated Leg Curls:
150x10
180x8

SLDL:
135x8 [Double Pronated Grip]
225x6 [L - Supinated; R - Pronated]
225x6 [L - Supinated; R - Pronated]

Old School Shrugs:
70x20
85x20
95x12

Single Leg Calf Raises:
110x20
120x20
130x15

Total Workout Time - 1:23.27.73

*Would have been a lot shorter but I had to wait 8-10 minutes for some jackass to finish curling in the California Rack. Apparantly curls are more important than squats or deadlifts.*

**BigZeke** · 03-02-2006, 09:36 PM

Cardio:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

30 Minutes Cardio - Eliptical Trainer - Manual
28 Minutes - Level 14
2 Minutes - Cooldown
Total Cals - 520

Total Cals from Cardio - 835

**BigZeke** · 03-04-2006, 07:20 PM

Fullbody 3:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

Thumbless Pullups: [Slightly wider than shoulder width]
10
8
6

Hammer Grip Chins:
6
4
4

Decline DB Bench:
60x10
70x8
80x6

Seated DB Shoulder Press:
40x10
45x8
50x5

Front Squat:
135x8
225x3 [Pathetic]
225x4 [Not much better]

Pendlay Rows:
115x8
135x6
135x6

CGBP:
135x8
135x8
135x6

Standing BB Curl with EZ-Curl Bar:
25(2)x8
30(2)x6
30(2)x6

Low Pulley One Arm Cable Side Laterals:
15x10
20x8
20x8

**No hammy work today, they were too sore**

Hammer Strength Shrug Machine [Plate Loaded]:
90x20
180x12
270x10

Single Leg Calf Raises:
120x20
130x15

Flat Crunches:
15
15
12

Total Workout Time - 1:06.47.89

**BigZeke** · 03-06-2006, 10:26 PM

Fullbody 1:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

Thumbless Pullups: [Slightly wider than shoulder width]
10
8
6
5

Flat DB Bench:
60x10
70x10
80x6

Seated DB Shoulder Press:
45x8
50x5
50x3

ATG Squats:
135x10
225x8
225x8

Yates Rows:
135x8
155x8
185x6

Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar:
25(2)x8/25(2)x8
35(2)x8/25(2)x3
30(2)x8/30(2)x8

Low Pulley One Arm Cable Side Laterals:
15x10
20x10
25x8

Seated Leg Extentions:
150x10 + Pause
180x8 + Pause
200x6 + Pause

Old School Shrugs:
70x20
80x15
90x12

Single Leg Calf Raises:
130x20

Total Workout Time - 1:02.56.10

**BigZeke** · 03-07-2006, 09:30 PM

Cardio:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

35 Minutes Cardio - Eliptical Trainer - Manual
35 Minutes - Level 14
2 Minutes - Cooldown
Total Cals - 608

Total Cals from Cardio - 923

**BigZeke** · 03-08-2006, 10:11 PM

Fullbody 2:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

Thumbless Pullups: [Slightly wider than shoulder width]
10
8
6
4

Incline DB Bench:
55x10
65x8
75x3

Seated DB Shoulder Press:
45x8
50x8
55x5

Front Squats:
135x8
225x3
225x3

DB Rows:
75x10
85x10
95x8

Bodyweight Dips:
12
12
10

Hammer Strength Preacher Curl Machine [Plate Loaded]:
45x12
70x8
90x5

Low Pulley One Arm Cable Side Laterals:
15x10
20x8
25x8

Seated Leg Curls:
150x10
180x8
180x8

Hammer Strength Shrug Machine [Plate Loaded]:
90x15
180x12
270x8

Total Workout Time - 1:01.58.89

LoveThyPain · 03-08-2006, 10:23 PM

Pretty intense workout there, good stuff.

**BigZeke** · 03-08-2006, 10:24 PM

Thanks

**BigZeke** · 03-09-2006, 10:06 PM

Cardio:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

35 Minutes Cardio - Eliptical Trainer - Manual
35 Minutes - Level 15
2 Minutes - Cooldown
Total Cals - 630

Total Cals from Cardio - 945

**BigZeke** · 03-10-2006, 11:25 PM

Fullbody 3:

22 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

Thumbless Pullups: [Slightly wider than shoulder width]
12
10
6
4

Decline DB Bench:
60x10
70x8
80x9 [PR]

Pendlay Rows:
115x8
135x6
135x7

Seated DB Shoulder Press:
45x10
50x8
55x4

Deadlifts:
135x6
225x6
315x2

High Pulley Tricep Pushdowns:
100x10
120x10
140x8

Standing BB Curl with EZ-Curl Bar:
25(2)x10
30(2)x8
35(2)x6

DB Side Laterals:
15x10
20x10
25x8

Seated Leg Curls:
150x10
180x8
180x8

Old School Shrugs:
70x20
80x20
90x15

Total Workout Time - 1:04.02.11

**BigZeke** · 03-10-2006, 11:26 PM

This marks the end of my fullday split. I will be starting up my 5 day split on Monday.

Monday: Chest
Tuesday: Back/Traps/Abs (Erector work is alternated in every other week)
Wednesday: Shoulders
Thursday: Bis/Tris
Friday: Legs/Abs

**bigDman** · 03-11-2006, 01:03 AM

nice workouts bro

**BigZeke** · 03-11-2006, 06:54 AM

Thanks. Hopefully I'll be moving the big boy weights now instead of this kiddy crap.

**BigZeke** · 03-13-2006, 09:54 PM

Chest A:

23 Minutes Cardio - Treadmill - Manual
18 Minutes
Speed - 4.0
Incline - 11.0
Cooldown - 5 Minutes
Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min)
Incline - 0.0
Total Cals - 315

Flat DB Bench:
60x10
70x10
80x7 [Failed 1/2 of the way up on the 8th]
85x3 [Stopped because my arms were shaking and the DBs didn't feel stable]

Incline DB Bench:
55x10
65x8
70x3 [Failed at the bottom of the 4th. Could have used a spot]

Flat DB Flys:
30x8
35x8
35x8

Leaning Forward Dips:
12
9
8

Cable Crossovers:
40x10
50x10
60x6

Total Workout Time - 0:32.15.33

03-08-2006, 10:23 PM	#70
LoveThyPain IronMass Fornicator Join Date: May 2005 Location: Purgatory Posts: 359 Recipes: 0 Rep Power: 10	Pretty intense workout there, good stuff. __________________ Life's a bitch, be a dog and hump it.

03-11-2006, 01:03 AM	#75
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	nice workouts bro __________________ COME CHECK OUT MY JOURNAL

02-27-2006, 10:44 PM	#61
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Fullbody 1: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (1 Min) 3.0 (1 Min) 2.5 (1 Min) 2.0 (1 Min) 1.5 (1 Min) Incline - 0.0 Total Cals - 310 Thumbless Pullups: [Slightly wider than shoulder width] 10 6 5 Hammer Grip Chins: 5 4 4 Flat DB Bench: 55x10 65x10 75x6 Seated DB Shoulder Press: 45x10 50x8 55 Fail x 2 50x5 ATG Squats: 135x10 225x6 225x8 Yates Rows: 135x8 155x6 155x6 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 25(2)x8/25(2)x8 25(2)x8/25(2)x8 Low Pulley One Arm Cable Side Laterals: 15x8 15x10 20x6 Seated Leg Curls: [Did these like Ronnie and kept the muscle under tension the whole time] 150x10 180x8 180x8 Old School Shrugs: 70x20 85x20 95x15 Single Leg Calf Raises: 110x20 120x20 130x20 Total Workout Time - 1:22.47.67

02-28-2006, 09:57 PM	#62
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Cardio: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 30 Minutes Cardio - Eliptical Trainer - Manual 28 Minutes - Level 12 2 Minutes - Cooldown Total Cals - 500 Total Cals from Cardio - 815

03-01-2006, 02:59 AM	#63
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	PM Cardio: Dog Walk - 46 minutes

03-01-2006, 10:26 PM	#64
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Fullbody 2: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 Thumbless Pullups: [Slightly wider than shoulder width] 10 7 6 Hammer Grip Chins: 5 4 4 Incline DB Bench: 55x10 65x8 75x6 [Spot on last one] Seated DB Shoulder Press: 45x8 50x8 50x6 Deadlifts: 135x6 [Double Pronated Grip] 225x6 [Double Pronated Grip] 315x3 [L - Supinated; R - Pronated] DB Rows: 75x10 85x10 95x8 Bodyweight Dips: 15 12 10 Hammer Strength Preacher Curl Machine [Plate Loaded]: 45x12 70x8 80x6 Low Pulley One Arm Cable Side Laterals: 15x8 15x10 20x6 Seated Leg Curls: 150x10 180x8 SLDL: 135x8 [Double Pronated Grip] 225x6 [L - Supinated; R - Pronated] 225x6 [L - Supinated; R - Pronated] Old School Shrugs: 70x20 85x20 95x12 Single Leg Calf Raises: 110x20 120x20 130x15 Total Workout Time - 1:23.27.73 Would have been a lot shorter but I had to wait 8-10 minutes for some jackass to finish curling in the California Rack. Apparantly curls are more important than squats or deadlifts.

03-02-2006, 09:36 PM	#65
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Cardio: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 30 Minutes Cardio - Eliptical Trainer - Manual 28 Minutes - Level 14 2 Minutes - Cooldown Total Cals - 520 Total Cals from Cardio - 835

03-04-2006, 07:20 PM	#66
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Fullbody 3: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 Thumbless Pullups: [Slightly wider than shoulder width] 10 8 6 Hammer Grip Chins: 6 4 4 Decline DB Bench: 60x10 70x8 80x6 Seated DB Shoulder Press: 40x10 45x8 50x5 Front Squat: 135x8 225x3 [Pathetic] 225x4 [Not much better] Pendlay Rows: 115x8 135x6 135x6 CGBP: 135x8 135x8 135x6 Standing BB Curl with EZ-Curl Bar: 25(2)x8 30(2)x6 30(2)x6 Low Pulley One Arm Cable Side Laterals: 15x10 20x8 20x8 No hammy work today, they were too sore Hammer Strength Shrug Machine [Plate Loaded]: 90x20 180x12 270x10 Single Leg Calf Raises: 120x20 130x15 Flat Crunches: 15 15 12 Total Workout Time - 1:06.47.89

03-06-2006, 10:26 PM	#67
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Fullbody 1: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 Thumbless Pullups: [Slightly wider than shoulder width] 10 8 6 5 Flat DB Bench: 60x10 70x10 80x6 Seated DB Shoulder Press: 45x8 50x5 50x3 ATG Squats: 135x10 225x8 225x8 Yates Rows: 135x8 155x8 185x6 Seated Tricep Extention/Standing BB Curl Superset with Cambered EZ Curl Bar: 25(2)x8/25(2)x8 35(2)x8/25(2)x3 30(2)x8/30(2)x8 Low Pulley One Arm Cable Side Laterals: 15x10 20x10 25x8 Seated Leg Extentions: 150x10 + Pause 180x8 + Pause 200x6 + Pause Old School Shrugs: 70x20 80x15 90x12 Single Leg Calf Raises: 130x20 Total Workout Time - 1:02.56.10

03-07-2006, 09:30 PM	#68
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Cardio: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 35 Minutes Cardio - Eliptical Trainer - Manual 35 Minutes - Level 14 2 Minutes - Cooldown Total Cals - 608 Total Cals from Cardio - 923

03-08-2006, 10:11 PM	#69
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Fullbody 2: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 Thumbless Pullups: [Slightly wider than shoulder width] 10 8 6 4 Incline DB Bench: 55x10 65x8 75x3 Seated DB Shoulder Press: 45x8 50x8 55x5 Front Squats: 135x8 225x3 225x3 DB Rows: 75x10 85x10 95x8 Bodyweight Dips: 12 12 10 Hammer Strength Preacher Curl Machine [Plate Loaded]: 45x12 70x8 90x5 Low Pulley One Arm Cable Side Laterals: 15x10 20x8 25x8 Seated Leg Curls: 150x10 180x8 180x8 Hammer Strength Shrug Machine [Plate Loaded]: 90x15 180x12 270x8 Total Workout Time - 1:01.58.89

03-08-2006, 10:24 PM	#71
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Thanks

03-09-2006, 10:06 PM	#72
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Cardio: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 35 Minutes Cardio - Eliptical Trainer - Manual 35 Minutes - Level 15 2 Minutes - Cooldown Total Cals - 630 Total Cals from Cardio - 945

03-10-2006, 11:25 PM	#73
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Fullbody 3: 22 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 Thumbless Pullups: [Slightly wider than shoulder width] 12 10 6 4 Decline DB Bench: 60x10 70x8 80x9 [PR] Pendlay Rows: 115x8 135x6 135x7 Seated DB Shoulder Press: 45x10 50x8 55x4 Deadlifts: 135x6 225x6 315x2 High Pulley Tricep Pushdowns: 100x10 120x10 140x8 Standing BB Curl with EZ-Curl Bar: 25(2)x10 30(2)x8 35(2)x6 DB Side Laterals: 15x10 20x10 25x8 Seated Leg Curls: 150x10 180x8 180x8 Old School Shrugs: 70x20 80x20 90x15 Total Workout Time - 1:04.02.11

03-10-2006, 11:26 PM	#74
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	This marks the end of my fullday split. I will be starting up my 5 day split on Monday. Monday: Chest Tuesday: Back/Traps/Abs (Erector work is alternated in every other week) Wednesday: Shoulders Thursday: Bis/Tris Friday: Legs/Abs

03-11-2006, 06:54 AM	#76
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Thanks. Hopefully I'll be moving the big boy weights now instead of this kiddy crap.

03-13-2006, 09:54 PM	#77
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,282 Recipes: 0 Rep Power: 69	Chest A: 23 Minutes Cardio - Treadmill - Manual 18 Minutes Speed - 4.0 Incline - 11.0 Cooldown - 5 Minutes Speed - 3.5 (2 Min) 3.0 (2 Min) 2.5 (1 Min) Incline - 0.0 Total Cals - 315 Flat DB Bench: 60x10 70x10 80x7 [Failed 1/2 of the way up on the 8th] 85x3 [Stopped because my arms were shaking and the DBs didn't feel stable] Incline DB Bench: 55x10 65x8 70x3 [Failed at the bottom of the 4th. Could have used a spot] Flat DB Flys: 30x8 35x8 35x8 Leaning Forward Dips: 12 9 8 Cable Crossovers: 40x10 50x10 60x6 Total Workout Time - 0:32.15.33