One warm up plus 2 sets of 15 reps
Bench press (barbell or dumbbell) 25lbs for 15 reps 3 sets total
Pulldowns (any grip) Wide grip latpulldowns 70lbs, 80lbs, 80lbs
Incline Bench press (barbell or dumbbell) 20lbs, 20lbs, 25lbs
Rows (cable or barbell) Seated row machine 70lbs, 80lbs, 80lbs
Seated press (overhead, barbell or dumbbell) 15lbs, 15lbs, 15lbs...this is light...I am trying to rehabilitate my shoulders
Curl (any form) 15lb dumbbells...I used to curl more...BUT...tendonitis in that left elbow...is holding me back a bit
Triceps extension (any form, seated, laying or standing) on cable 70lbs x 15 reps x sets
Squats {We did one set of lying leg press} The rest squats with the bar only...gotta' enjoy the "getting back in shape phase"
Leg curls 65lbs, 65lbs, 80 lbs
LungeCalf raise (standing or seated) standing calf with 25lb dumbbells