Mark’s Site

• 3 sets of wide-grip pulldowns
• 3 sets of one arm dumbbell rows
• 3 sets of standing dumbbell curls
• 2 sets of dumbbell curl 21s

Cardio (mini suicides)

• 4 sets of bench press
• 2 sets of bench press 21s
• 3 sets of lying tricep extensions
• 2 sets of standing tricep presses
• 2 sets of dumbbell kickbacks

Cardio (mini suicides)

• 3 sets of military presses
• 3 sets of standing lateral raises
• 3 sets of front dumbbell raises

Abs (crumches and twisties)