Back & Arms & Core Workout

EZ Curl Bar Pendlay Row/ ab Splitter 10x
35lbs x 15 x 2 - warm up set
45lbs x 15 - partial range last 5
45lbs x 15
45lbs x 15

One arm DB Row (no rest only switching sides)
20lbs x 15 x 3 @ each - tried to pull from lats & got full ROM
25lbs x 10 x 1 @each

Weighted Sit ups: 10lbs x 10 x 3

EZ Curl Bar Close Grip Bench Press / reverse crunch 15x
30lbs x 15 x 3

EZ Curl Bar Lying Ovhead Triceps Ext. / side lying hip abduction 15x @each
15lbs x 15 x 3

Pull up practice 1-2 reps x 5

DB Alt Biceps Curls
10lbs x 12 @ each
10lbs x 10 @each - hard last 2
10lbs x 10@each -hard last 2

Front plank hold: 3 min

Side plank hold: 1 min @each side