I love doing back so mentally, an "easy" workout :)
Lat pull underhand: 2 warms, 80/8, 85/8, 90/6
T-Bar Row: 2 warms, 25/8, 30/8, 35/8
Close Row: 60/12, 70/12, 70/12
DB Deads: 1 warm, 45/10, 50/10, 50/8
Seated leg curl: 2 warms, 3 sets to failure 70/15, 80/12, 80/10
Abs: 3 x 15
Bicycle crunch
Weighted side bend
Side plank w/ hip drops
Plank - hold for 3 mins
Cardio:
25 mins stairmaster
15 mins rowing machine
Good night, I'm beat! (that's a good thing)
Don't give up at half-time. Concentrate on winning the second half.
~Coach Paul "Bear" Bryant
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